What exactly is The Ketogenic Diet and why do people lose weight?

The ketogenic diet is a high-fat, very low carbohydrate diet that is similar to other strict low carb diets made popular in the media for its weight-loss potential. While the research is strong in this area, significantly reducing carbohydrates, and preferring fats as the main macronutrient may impact on achieving a full spectrum of nutrients needed from the diet, so long-term it may cause imbalances.

The ‘keto’ in ketogenic refers to the small fuel molecules that are produced by the body which are called ketones. This is an alternative fuel for the body, necessary when glucose is in short supply. This puts your body into a metabolic state called ketosis. When you are in a state of ketosis your body becomes highly efficient at burning fat for energy. It also transforms fat into ketones in the liver, which can supply energy for the brain. Restrictive diets should come under the supervision of a practitioner as they will work with your individual health goals to create a personalised nutritional plan.

Benefits

Weight loss is a huge benefit of ketogenic diets due to lowered insulin levels and the body’s ability to burn stored fat. While the exact mechanism of action is not completely understood, increased satiety and metabolic advantages attributed to dietary energy coming from fat and protein have been reported as the contributing factors.  Research is also significant in regards to the positive impact of ketogenic diets in relation to epilepsy, cancer, diabetes and liver health. Additionally, ketogenic diets have been used to help reverse cognitive impairments, including Alzheimer’s symptoms.

So what do you eat on a Ketogenic diet?

Fat - The majority of calories in a ketogenic diet come from fat. Importantly, it’s the quality and source of fat that makes the difference. With such a significant portion of the diet coming from fat it is important to make sure you choose the right type of fats. Fat from plant-based sources, including: coconut, avocado, nuts and wholefood sources are preferred over trans-fats, which are to be avoided. Trans-fats are predominantly found in processed foods. It is also advised to focus on omega 3 fats, such as flaxseeds, walnuts, salmon and limit those high in polyunsaturated omega-6 fats such as safflower and corn oil.

Carbohydrates – Reducing your carbohydrate intake to under 50 or 60 grams per day is considered to be ketogenic. The exact amount though will depend on the individual. For example, an athlete may be in ketosis eating 100g of carbohydrate while an older sedentary person may have to eat less than 60g.

Protein – It is important to remember that the amount of protein consumed is also very important. The body is very clever, and can convert protein into glucose, when needed for energy. Typically, Ketogenic diets allow a moderate amount of protein, which keeps you in a state ketosis. Under these circumstances the quality of protein is really important. Organic lean portions of fish, grass-fed meat, eggs and nuts as a small portion to compliment your healthy fats are acceptable on the ketogenic diet.  Seeking the advice of a nutritionist to best support your individual needs is always recommended when making any changes to your diet. Working with a trained Nutritional Therapist to best support your individual needs will ensure you receive the best support in this area.