Ketogenic Diets

Ketogenic diets, often referred to as keto diets, have taken the nutrition world by storm in recent years. While they have been used for medical purposes for decades, they are now gaining popularity as a weight loss and lifestyle choice for many people. In this blog post, we'll dive into what ketogenic diets are, the macronutrient ratios involved, the science behind them, potential applications, and possible adverse effects. 

What is a Ketogenic Diet?

A ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein eating plan designed to shift your body's primary source of energy from carbohydrates to fats. The primary aim is to induce a state of ketosis, in which the body breaks down fat into ketones, an alternative energy source for the brain and muscles.

Macronutrient Ratios

To enter ketosis, the macronutrient ratios in a typical ketogenic diet are approximately:

High Fat: About 70-75% of daily calorie intake comes from healthy fats like avocados, olive oil, nuts, and fatty cuts of meat.

Low Carbohydrates: Carbohydrates are limited to around 5-10% of daily calories, which equates to 20-50 grams of net carbs per day.

Moderate Protein: Protein intake is around 20-25% of daily calories, which is essential for muscle maintenance and overall body function.

For example, with 2000 calorie diet:

-        Protein (20% = 400 kcal) approx. 100 grams

-        Fat (70% = 1400 kcal) approx. 150 grams

-        Carbohydrates (10% = 200 kcal) approx. 50 grams, but ideally staying under this value

Tip: Apps such as Chronometer can help track macronutrients to ensure ratios are hit

The Science and Mechanisms

Ketogenic diets work by reducing the body's reliance on glucose (sugar) as an energy source and increasing the utilization of ketones. The absence of sufficient carbohydrates forces the liver to convert fatty acids into ketones. These ketones can then cross the blood-brain barrier and provide energy for the brain, which typically relies on glucose.

Beyond the potential benefit of weight loss, ketogenic diets also offer several other benefits:

Appetite suppression: Ketones help regulate appetite and reduce hunger, which can aid in calorie control.

Improved blood sugar control: Keto diets may help reduce blood sugar and insulin levels.

Enhanced mental clarity: Some individuals report increased mental clarity and focus while in ketosis.

Potential for seizure control: Ketogenic diets have been used to manage epilepsy in some cases, particularly in drug-resistant epilepsy patients. Make sure to consult a neurologist or specialized practitioner to best utilize ketogenic diet therapy for seizure control.

Benefiting neurological and mental health conditions: Research is emerging on ketogenic diets being beneficial for treatment of mental health conditions such as depression and bipolar disorder. It has also shown to be effective in trials for migraine prevention and treatment.

Potential Applications

Weight Management: Keto diets are popular for their effectiveness in weight loss due to the reduced appetite and increased fat-burning mechanisms.

Athletic Performance: Some athletes adopt a targeted ketogenic diet to improve endurance and reduce reliance on carbohydrate stores.

Neurological Disorders: As mentioned earlier, ketogenic diets can be used to manage epilepsy and potentially offer neuroprotective benefits in Alzheimer's disease. Other conditions such as depression, bipolar disorder, and migraines may also benefit.

Metabolic Health: Keto diets may help improve markers of metabolic health, such as insulin sensitivity and blood lipid profiles.

Adjunctive cancer therapy: Ketogenic diets have been employed for cancer patients for improving overall quality of life and decreasing glucose in the blood stream. Decreasing glucose intake stems from the principles of tumours having upregulated glucose metabolism. Make sure to consult an oncologist or specialized practitioner to best utilize ketogenic diet therapy for cancer care.

Possible Adverse Effects

While ketogenic diets offer many benefits, they may also have some potential adverse effects:

Keto Flu: Some people experience symptoms like fatigue, headaches, nausea, dizziness or light headedness, irritability and mood swings, muscle cramps and weakness, or difficulty concentrating during the initial adaptation phase. This is known as the "keto flu." These symptoms tend to last a few days to a couple of weeks. Keto flu is the transition state as we adapt and move our body into ketosis. Our body and brain begin to rely on ketones from increased fat in the body to be converted into glucose to provide energy, instead of receiving glucose from carbohydrates. This is a temporary state, and any symptoms will subside over time. If you experience any severe adverse effects, you can go to your local emergency room or a walk-in clinic.

Nutrient Deficiencies: Restricting carbohydrates can lead to nutrient deficiencies if not carefully planned, particularly in fiber and certain vitamins.

Gastrointestinal Issues: Some individuals may experience digestive issues like constipation or diarrhea.

Electrolyte Imbalances: Ketosis can lead to imbalances in electrolytes, requiring careful monitoring and supplementation.

Long-Term Safety: The long-term effects of sustained ketosis are still under investigation, and some concerns about bone and cardiovascular health have been raised.

Tip: Since transitioning to ketosis can be hard on your body’s metabolic processes, it is important to stay hydrated and supplement with electrolytes throughout this process. An electrolyte powder or tablet can be added to water throughout the day to supplement during this time. Some common brands that sell electrolyte beverages either prepared or as a powder to add to water are BioSteel, Nuun, LMNT, or Liquid IV.  

Measuring Ketosis

Beyond following macronutrient guidelines, you can ensure your body is in a state of ketosis by measuring urine ketones. Ketone levels on the keto diet should be around 0.5-3mmol/L. Some test strips have colour-coded ketosis grading as well. Test strips are an affordable way to ensure your body has effectively shifted into ketosis.

Tip: Ketone test strips are available on Amazon for easy purchasing.

Meal planning Around Each Macronutrient

Instead of focusing on the foods that should be avoided with keto, here is a list of food in each macronutrient to focus on.

Protein:

-        Meats: chicken, turkey, beef, pork

-        Fish

-        Eggs

-        Tofu and Tempeh

-        Dairy (full fat)

Fat:

-        Avocado

-        Olive oil

-        Coconut oil/ MCT oil

-        Butter and Ghee

-        Nuts and Seeds (i.e., almonds, macadamia, chia seeds, flax seeds, etc.)

-        Fatty Fish: salmon, mackerel, sardines, tuna

-        Full fat cheese, Greek yogurt, heavy cream

Low-starch vegetables

-        Leafy greens: kale, spinach, arugula, Swiss chard, romaine lettuce

-        Cruciferous vegetables: broccoli, cauliflower, brussels spouts, cabbage, bok choy

-        Other vegetables: zucchini, asparagus, bell peppers, cucumber, celery, mushrooms, avocado

Low- sugar fruit (consume in moderation due to the nature of them mostly being compromised of carbohydrates)

-        Berries: blackberries, blueberries, strawberries, raspberries

-        Tomatoes

Flavouring your food

-        Hot sauces

-        Spices and fresh herbs

-        Mustards

-        Vinegar

-        Homemade sauces and dressings that are keto friendly

Snacks:

-        Protein bars such as love the good fats bars, good to go bars, hungry buddha keto bars. Watch for total carbohydrates though to ensure you stay under 50g!

-        Guacamole with keto chips or vegetables such as peppers or carrots

-        Hard boiled or scrambled eggs

-        Almond butter

-        Greek yogurt with walnuts

-        Chia pudding

-        Turkey pepperettes or beef jerky

Tip: You may want to consume a greens powder to help supplement the lower intake of fruits and starchy vegetables. Athletic Greens or Genuine Health Original Greens are great options.

Tip: In order to make this dietary pattern healthier, it is important to focus on whole foods, lots of vegetables, and protein sources such as eggs, nuts, chicken, and seafood. Red and processed meat should be kept at a lower consumption for overall health. Focus more on vegetables and healthy fats, less on bacon!

Hidden Carbohydrates

Carbohydrates can be hidden in many foods that you may not expect. Carbohydrates are often found in condiments, dressings, and processed foods. It is best to avoid these as much as possible. Try to find keto friendly products or make them at home. Some examples are ketchup, barbeque sauce, soy sauce, and flavoured mayonnaise. Even some seasoning blends can have sugar in them.

Some Cooking Tips

Add healthy oils: Drizzle meats and vegetables in oils such as coconut oil, olive oil or avocado oil.

Use sugar substitutes: for example, ones that are zero calories and carbohydrates are monkfruit and stevia

Use flour substitutes: acceptable options include almond flour, coconut flour, flaxseed meal, chia seed flour.

Keep your meals simple: Simple meals with a protein source and lots of vegetables can be a frequent staple.

Wrapping Up

Ketogenic diets are a powerful and versatile approach to nutrition that can benefit a wide range of individuals, from those seeking weight loss to those with specific medical conditions. However, it's crucial to approach them with caution, ensuring proper planning, monitoring, and consideration of potential adverse effects. If you're considering a ketogenic diet, consult with a healthcare professional or registered dietitian to create a tailored plan that suits your goals and health needs.

References

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