Healthy Ketogenic Diet

A ketogenic diet is intended to mimic the metabolism of fasting. The form has been used since 500 b.c. to treat epilepsy. Modern physicians introduced a refined version for the treatment in the 1920’s, for decades, this treatment was used before modern pharmaceuticals created antiepileptic drugs that ushered in the decline of ketogenic treatments

When following a ketogenic diet, one restricts carbohydrate intake, as the glucose, created by carbs, is depleted, the body looks to utilize another form of energy, the liver takes fatty acids in the body and converts them to ketone bodies for energy. By suppressing the carbs, blood sugar will stabilize, and the body experiences fewer spikes which lower the need for insulin, this allows the body to maintain a state of steady ketosis.

Historically, the science community has recommended a higher carb, lower-fat diet. With the increase of processed foods and sugar being added to food products from soup to hot dogs, it’s no surprise that a western diet has created high numbers of metabolic damage resulting in many unhealthy diseases and symptoms. Looking at Ancel Keys and the Seven Country study, (1) science has challenged the findings and the facts that were excluded when proving his hypothesis. (2) If our Science studies are accurate, why are we continuing to get sicker rather than healthier?

We must challenge our science community to remove tunnel vision in their research, to look at all factors. For the past 40 years, the country’s dietary recommendations were based on the findings of Ancel Keys and his 7 Countries Study. Claims have come forward that the data from 22 countries were available and he chose only 7 because it fit his hypothesis, the study ignored sugar and carbs relationship to heart disease and overall wellness, the final recommendation from Ancel was actually more of a Mediterranean diet, why wasn’t that interpretation considered in macro recommendations? Other countries are now starting to take notice, and it’s making a difference with scientific studies.

Ketogenic Diet and Health

Scientists have established that nutritional ketosis aids with Epilepsy, Type 2 diabetes, Polys Cystic Ovarian Syndrome (PCOS), metabolic diseases, effectively reduces inflammatory conditions and alleviates other autoimmune disease symptoms.

A healthy ketogenic diet has also proven effective with chemotherapy treatments for certain cancers. Cancer feeds off sugar and reducing the body’s ability to utilize sugar increases chemotherapy’s ability to kill cancer cells. (3)

Healthy Keto vs Dirty Keto

The ketogenic diet has come under fire as it gains in effectiveness for those seeking to reach wellness and shed weight. When our body receives whole foods like vegetables, fruits, and animal proteins, our very DNA is programmed on how to handle these macronutrients comprised of carbohydrates, protein and fat. When chemicals are introduced, the body pushes what it already knows aside to determine what should be done with the chemicals. This one component of fat storage.

A healthy keto diet includes multiple servings of healthy vegetables, occasionally some berries, quality sourced protein, and natural fats. Healthy keto foods include salmon, grass-fed beef, organ meats (already full of healthy fat) leafy green vegetables, and occasional consumption of seeds or nuts. Other ketogenic ingredients like almond or coconut flour, erythritol, monk fruit, and multiple ounces of dairy should be less than a weekly occurrence. Eating to live and not living to eat is key to balanced wellness. Most find that a balanced ketogenic diet fulfilling without the added ingredients.

Dirty keto often includes little to no vegetables, protein, and fats regularly sourced from food items that are not meant for daily consumption or in higher volume. These foods include multiple ounces of dairy, processed meats and added fats that do not regularly occur in the item. Even fats like butter added to chemical-heavy foods are going to send your body into question mode, trying to figure out what to do with them.

In every platform of social media, there can be found someone praising their ability to drink diet soda, load up on sausage and cheese, and still drop weight. For every person you find with that story, others gain weight, get discouraged, and quit. Some find their cholesterol and blood pressure skyrocketing on a ketogenic diet. Typically, their ketogenic diet included keto sweets and comfort foods loaded with dairy, low carb flours, peanut butter, and nuts. They had lost weight but in the process, did not find wellness.

What Can I Eat on Healthy Keto?

A healthy keto diet is similar to other whole foods diet plans with an exception, no grains, starchy vegetables, high sugar fruits and vegetables, and no sugar.

A great example of a ketogenic dinner would be Grilled Salmon with garlic butter, served with a side of asparagus, 2 cups of leafy green salad topped with a few slices of cucumber and drizzled with extra virgin olive oil. Another example of a ketogenic break-fast would be 2-3 eggs(depending on your macros), 2 slices of bacon with half an avocado. You can also add a cup of leafy greens to your breakfast, especially if you are only eating 2 meals a day.

Proteins

Choosing protein with naturally higher fat content will keep you sated longer vs adding in fats. The fats found in meat, fish, seeds, and nuts, for instance, can contribute to heart health.

Bacon is a common ingredient with Ketogenic cooking, most local meat processors allow you to order bacon without adding sugars or dextrose. The same option applies to sausage as well.

Grass-fed beef will provide you with the greatest health benefits to cholesterol and blood sugar control. (4) (5)

Fish should be Wild Caught and sourced from waters known to be free of most pollution.

Be aware that canned meats can have added oils and preservatives. When sourcing canned meat, look for fresh packed in oils that are from cold-pressed or naturally occurring sources.

Fats

While choosing fatty cuts of meat help with feeling sated, you are allowed to add additional fats to enhance flavor and increase your ability to feel full. Once you become fat-adapted on a ketogenic diet, you will need fewer fats to keep sated until reaching goal weight.

Oils you should never eat with a healthy eating plan include Canola, Vegetable, Soybean, Corn, and Cottonseed Oils. These oils are known to contain high ratios of omega 6 and promote inflammation.

Butter tends to be a loose term in marketing. Butter-like foods include titles like margarine or “spreads” and are made from plant blends vs. dairy. When sourcing real butter, the only ingredient(s) should be cream and/or salt. Lard, while listed as a keto food should be noted that real lard does not contain chemicals in its ingredients. Natural lard actually has a higher amount of monounsaturated fats vs butter.

Vegetables and Fruits (The primary source of carbohydrates on a Keto Diet)

Where many eating plans allow for high amounts of vegetables and fruits, the amount of naturally occurring sugar can hinder weight loss for many, especially those dealing with metabolic damage. Sugar, even naturally occurring, still raises blood sugar levels and creates a higher demand for insulin. The purpose of a ketogenic eating plan is to mimic a fasted state, this cannot be accomplished unless the need for insulin is greatly reduced.

By choosing produce with lower carbohydrates and natural sugar, the body can maintain a metabolically-fasted state and still maintaining proper nutrition. Servings sizes vary for each and you will need to know the nutritional macro break down for each vegetable.

Leafy green vegetables will provide greater amounts of vitamins and minerals and the reason they are next to meat in the Ketogenic Food Pyramid.

Electrolytes

Electrolytes are minerals that are components of just about every function in the body, from heart and muscle health and contraction to bladder function, energy level and brain function.

When you are on a ketogenic diet, removing most carbs from the diet means the body will produce less insulin. Once in ketosis, the cells stop retaining water to excreting it. This is why many starting out with ketogenic find they have frequent urination and increased sweat.

Those beginning a ketogenic diet will notice a feeling of less bloat as they shed water weight. While this is a good feeling, the body is also losing essential vitamins and minerals along with the water. This is where a well formulated healthy ketogenic diet will aid reducing the feelings some experience called a “Carb Flu”

If you conducted a search for electrolytes, you’ll find hundreds of offers to products claiming to provide consumers with all their electrolyte needs. While you can fully manage electrolyte intake without purchasing these products, this link details some of the better products. (4)

Electrolyte filled low-carb foods include leafy green vegetables, nuts and dark chocolate. (YES, I said dark chocolate)

Most Important Electrolytes to Track

Calcium – Calcium is essential for muscle and nerve function. Foods highest in calcium include dark, leafy greens, raw and hard cheese, even salmon. A serving of dark leafy greens can provide up to 30% of the daily recommended intake of calcium.

Magnesium – Magnesium helps with hormone regulation, muscle function, energy levels, sleep regulation, and even constipation. Eating foods high in magnesium has been shown to greatly reduce food cravings. Foods high in magnesium include dark leafy greens like spinach, seeds and nuts.

Potassium – Potassium regulates the heartbeat and blood pressure levels. Foods high in potassium include avocados, nuts, mushrooms, leafy vegetables, and meat.

Sodium – Sodium should be monitored constantly at the beginning of a ketogenic diet. I know, we’ve all been told to avoid salt at all costs. Those recommendations apply to a typical western diet filled with processed foods. When eating a whole foods diet, adding salt is ensures adequate sodium intake.

Hydrate Wisely

I cannot stress the importance of getting enough water while on a ketogenic way of eating. Depending on your activity level, this will be between 90 and 130 ounces of water a day or more. By ensuring that you are consuming the adequate amount of electrolytes, you enable the body to absorb the water. Without getting enough electrolytes your body absorb the water.

Bottled water is typically filtered to ensure clean drinking water, however, this process also removes the trace minerals naturally found in water. A pinch of sea salt into filtered water will return those electrolytes filtered out.

As mentioned before, bringing the body into nutritional ketosis triggers the body to release stored water, increasing your consumption will keep the body in balance and reduce any possibility of having ill-effects on the body.

Tracking Macros

Macronutrients fall under three categories, fat, protein and carbohydrate. The human body can maintain function while restricting fats and/or carbs, protein must be met. When beginning a ketogenic diet, tracking the number of carbs, fats and protein consumed daily is helpful to stay mindful. After years of eating keto, I still go through phases where it is necessary to track my carb and protein intake.

The recommended percentage % guideline for a ketogenic diet is 5-10% Carbohydrate, 20% Protein and 70-75% Fats. (Remember, hitting your fat grams each day is not necessary)

Condiments, cheese, seasoning and other items we add to recipes have a surprising amount of hidden carbohydrates. By tracking them, it will allow you to source those hidden culprits and find low-carb alternatives. Barbecue sauce, ketchup, taco seasoning, and salad dressings are examples of sneaky hidden carbs. Pre-shredded cheese contains anti-caking agents that have carbs, buying block cheese and shredding yourself eliminates those carbs (plus it’s cheaper)

There are a couple great apps for tracking your macros, My Fitness Pal, Carb Manager and Lifesum Health App are all good tools to try out. Keep in mind, the information listed for each food item is only as good as the person who placed it into the app. While it will take a bit of your time in the beginning, you’ll only have to enter the food information once. You can also use the already entered foods as a guideline to stay within your macro percentages.