Weekly Wellness: The Ketogenic Diet

5 months 3 weeks 2 days ago October 03, 2016 Oct 3, 2016 Monday, October 03 2016 Monday, October 03, 2016 1:33:00 PM CDT in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA — The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that forces the body into a state of ketosis, where fat is burned for fuel instead of carbohydrate.

The ‘classic ketogenic diet’ (used originally for the management of drug-resistance seizures) is a 4:1 ratio of fats to protein and carbohydrates.” That equates to about 80–90% fat, 5–15% protein and 5–10% carbohydrates. For weight loss, this diet is typically modified to allow a more liberal consumption of protein (20–30%) with the same carbohydrate restriction.

Advocates of the ketogenic diet are quick to point out many of the benefits this diet can have for those looking to lose weight. Rapid weight loss, a decrease in hunger, lower blood glucose levels, an increased sensitivity to insulin, a decrease in inflammation, and reduced triglyceride levels while raising HDL cholesterol are all benefits that have been seen.

While experts agree that this diet can promote weight loss, research also shows that people tend to regain weight after going off of the diet because low-carb diets are difficult to maintain long-term.

The ketogenic diet cuts or severely limits food choices such as fruits and whole grains. Also, please note, that low-carb diets deplete carbohydrate stores in the liver and muscles. Since these carbohydrate stores are bound tightly to water, you can expect the majority of weight lost during the first week of a ketogenic diet to be water weight.

Proponents of ketogenic diets agree that this form of weight loss is not appropriate for every individual. Persons with liver cancer or elevated liver enzymes, pancreatitis, fat malabsorption issues, lipid metabolism disorders, gall bladder removal or obstruction, or those taking a drug such as a steroid which may elevate blood glucose levels and inhibit the ability to achieve ketosis should refrain from following a ketogenic diet.

The ketogenic diet has served as a dietary strategy that may be beneficial for those with both Type 1 and Type 2 diabetes. Duke University found that individuals with Type 2 diabetes who followed a ketogenic diet lowered their A1C level, a long-term indicator of blood sugar control, by 16% along with a 6.6% reduction in total body weight. For anyone with diabetes considering a ketogenic diet, it is recommended that you discuss this dietary strategy with your medical team before proceeding.

Before making any major, long-term changes to your current diet, check with your physician or a registered dietitian. If you still want to give the ketogenic lifestyle a try, here are a few tips to get you started:

  • Adjust your macros. To achieve nutritional ketosis, adjust your MyFitnessPal macronutrient goals to achieve a daily intake of 70–75% fat, 15–20% protein and 5–10% calories from carbohydrates.
  • Anticipate a temporary drop in energy. Transitioning to a ketogenic lifestyle can be a bit challenging in the beginning. Low energy, crankiness and foggy thinking may last from a few days to a few weeks; however after it passes, many individuals report an improvement in energy and mood, as well as clearer thinking.
  • Check your urine for ketones daily. An optimal amount is 40mg/dL, but even a range between 5–15mg/dL indicates a state of accelerated fat burning. (What are ketones? The human body normally runs on glucose that’s produced when the body breaks down carbohydrates. But when your body doesn’t have enough glucose or insulin to use the glucose, your body starts breaking down fats for energy. Ketones are byproducts of this breakdown. Those with type 1 diabetes are especially at risk for making ketones.)
  • Moderate your protein intake. Remember that a ketogenic diet is not a high-protein diet. Consuming too much protein may shift you out of a state of ketosis, as the body can convert excess protein into carbohydrates.
  • Eat a variety of fats. Make sure your intake of fat is balanced between plant-based sources and animal fats such as olive oil, nuts, seeds, coconut, along with fatty fish. This will not only help to improve overall health, but it will add variety to your meal plan as well.
  • Know it’s not a quick fix. As with any weight-loss plan, the goal is not just to lose weight but also to keep it off. Before you transition to a ketogenic way of eating, ask yourself whether you can make this a long-term lifestyle change and not just a quick fix that could lead to a cycle of yo-yo dieting.

When followed properly, ketogenic diets have been shown to be safe and effective for weight loss and may provide other health benefits including better blood sugar control, a decrease in inflammation and improved triglyceride and HDL counts. However, in order to achieve ketosis, one must consider this a long-term lifestyle change and follow a very specific eating plan to maintain weight loss over time. As always, consult your doctor or a registered dietitian before making any major dietary changes.

(Source: http://blog.myfitnesspal.com/ketogenic-diet-safe-weight-loss/)

More News

Grid
List
LADUE, Mo. (AP) — Authorities in suburban St. Louis say a man found dead inside a van was wanted for... More >>
21 minutes ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 10:37:00 AM CDT in News
KANSAS CITY, Mo. (AP) — Fire investigators in Kansas City, Missouri, are trying to pinpoint what sparked a three-alarm blaze... More >>
43 minutes ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 10:15:00 AM CDT in News
ST. LOUIS (AP) — St. Louis County police say the shooting deaths of a former couple found outside a home... More >>
55 minutes ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 10:03:00 AM CDT in News
KANSAS CITY, Mo. (AP) — A 26-year-old man jailed on $200,000 bond after being accused of drunkenly causing a Kansas... More >>
1 hour ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 9:56:00 AM CDT in News
ST. LOUIS (AP) — Sentencing is scheduled for this summer for a Missouri home health care worker who admitted in... More >>
1 hour ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 9:46:00 AM CDT in News
ST. LOUIS (AP) — A St. Louis church pastor is accused of sexual misconduct with a teenager. St. Louis... More >>
1 hour ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 9:40:00 AM CDT in News
JEFFERSON CITY – The Missouri branches of the Job Corps program are meeting at the capitol for the first time... More >>
3 hours ago March 28, 2017 Mar 28, 2017 Tuesday, March 28 2017 Tuesday, March 28, 2017 7:32:00 AM CDT in Top Stories
BOONE COUNTY – The I-70 bridge over the Missouri River near Rocheport will be down to one lane until Wednesday... More >>
12 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 10:02:00 PM CDT in Top Stories
KANSAS CITY, Mo. (AP) — A Missouri man who for more than a decade envisioned crisscrossing the United States by... More >>
13 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 9:44:00 PM CDT in News
KANSAS CITY, Mo. (AP) — As Kansas City deals with gray areas in herbal supplements and regulated pharmaceutical medication, the... More >>
14 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 8:53:00 PM CDT in News
KANSAS CITY, Mo. (AP) — A man wounded while trying to intervene in an apparently racially motivated shooting at a... More >>
14 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 8:18:00 PM CDT in News
JEFFERSON CITY, Mo. (AP) — Missouri House members are trying to ban local lobbyists from giving gifts to elected officials,... More >>
15 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 7:42:00 PM CDT in News
JEFFERSON CITY, Mo. (AP) — Missouri House members are advancing a proposal to spend roughly $242 million more than expected... More >>
15 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 7:34:00 PM CDT in News
JEFFERSON CITY, Mo. (AP) — Missouri Republican Gov. Eric Greitens is signing a bill to change the standard for vetting... More >>
15 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 7:26:00 PM CDT in News
COLUMBIA - An expansion joint on the I-70 Rocheport Missouri River Bridge popped up Monday causing multiple flat tires, according... More >>
16 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 6:27:00 PM CDT in News
JEFFERSON CITY - With the second half of the 2017 Missouri legislative session officially underway as of Monday, here is... More >>
16 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 6:10:00 PM CDT in Continuous News
JEFFERSON CITY, Mo. (AP) — Missouri House members are trying to ban local lobbyists from giving gifts to elected officials,... More >>
17 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 5:51:00 PM CDT in News
KANSAS CITY, Mo. (AP) — Authorities said two people have been found dead inside a Kansas City home after a... More >>
17 hours ago March 27, 2017 Mar 27, 2017 Monday, March 27 2017 Monday, March 27, 2017 5:40:00 PM CDT in News
Columbia, MO
Broken Clouds 53°
11am 53°
12pm 55°
1pm 57°
2pm 59°

Select a station to view its upcoming schedule:

Coming Up Next

7:00a
Today
11:00a
Rachael Ray
12:00p
KOMU 8 News @ Noon
10:00a
Jerry Springer
11:00a
Jerry Springer
12:00p
Jerry Springer

Tonight's Schedule

7:00p
The Voice
8:01p
Trial & Error
8:30p
Trial & Error
9:00p
Chicago Fire
7:00p
The Flash
8:00p
DC's Legends of Tomorrow
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld