It's official - the keto diet is North America's most popular diet. Canadians nationwide are taking on the keto diet to achieve their health goals and keep the extra pounds off.
The fact that going keto is effective in managing many health conditions helps too! If you want to learn all about the keto diet benefits and if it's the right choice for your lifestyle, you're in the right place.
Below, we break down the ultimate keto diet guide. Let's get into it.
History of the Ketogenic Diet
The ketogenic diet was developed as early as the 1920s and 1930s. It emerged as an alternative to fasting strategies and to help treat epilepsy.
Medical professionals found that it was an effective technique for managing the condition. In 1921, an endocrinologist called Rollin Woodyatt discovered that the liver produced three water-soluble compounds due to starvation (or fasting) if the diet was rich in fat and low in carbohydrates.
These ketones boasted many health benefits, including the liver system and the lymphatic system.
Later in 1971, Peter Huttenlocher devised a version of the keto diet which incorporated more protein and carbs than the original allowed. This allowed the diet to enter the mainstream.
Canadian families were thus able to benefit from the diet becoming more accessible. By the 2000s, the diet had gained immense popularity and has now become a household name.
Treating Neurological Diseases
One of the most significant discoveries regarding the ketogenic diet was how suitable it was in treating metabolic diseases. Obesity, metabolic syndrome, and diabetes are all easily treated with this popular diet.
In addition, keto also helps treat neurological disorders. It has emerged as an effective treatment for pharmacoresistant epilepsy. In addition, amyotrophic lateral sclerosis patients benefit from going keto too.
Mitochondriopathies, Alzheimer's, and Parkinson's disease symptoms are all alleviated with the use of ketones as well.
What Is the Ketogenic Diet?
So what exactly is the keto diet? This diet is essentially low in carb intake. By reducing carbohydrate intake, the body begins to produce ketones in the liver, which can be used for energy reserves. This then induces a metabolic state known as ketosis.
When the body goes into ketosis, it becomes highly efficient at using up fat reserves pre-existing in the body. Thus, the diet is effective at helping people lose and maintain their weight.
In addition, going keto supplies additional energy to the brain. The reductions in blood sugar and insulin levels also come with health benefits.
The low-carb, high-fat diet has been compared to Atkins and other low-carb diets.
What Are the Different Types of Ketogenic Diets?
The great thing about the keto diet is that it can be adapted as per each individual's needs. While the premise - low-carb, high-fat - remains the same, there are variations of the diet.
Below are the main kinds of ketogenic diets:
- Standard ketogenic diet: The macro breakup of this variation is low carb, average protein, and extremely high fat
- Cyclical ketogenic diet: Here, the dieter follows the keto lifestyle for five days of the week, followed by two days of carb intake
- Targeted ketogenic diet: This type of keto diet includes the addition of carbs around workouts or physical activity
- High protein ketogenic diet: This includes more protein than the average ketogenic diet
Although there are many kinds of ketogenic diets, it is primarily the standard ketogenic diet that most dieters implement.
How Does It Work?
The main aim of going keto is to get your body used to burning fat for fuel. That's where you have the maximum health benefits and begin to see tangible results.
For this to work, you will need to cut out the majority of carbs from your diet and, of course, increase your fat intake.
Your body will then generate energy from the carbohydrates stored within your liver and muscle tissue as glycogen. You will then keep carbs that will serve you 24 hours of energy.
This leads your body to switch gears and convert fatty acids to ketones in terms of internal functioning. This becomes the secondary energy source.
Keeping your body in a prolonged state of ketosis will train it to burn fat for energy more efficiently.
What Is Ketosis?
Ketosis is the process that occurs when your body runs out of carbohydrates. The body then utilizes fat for energy, which leads to the production of ketones.
Ketones are then utilized for fuel. Ketosis is also a natural metabolic rate, which aids fat loss, weight maintenance, reduction of epilepsy, and several other health benefits.
How to Monitor Your Ketones
Monitoring ketones are done by testing blood, urine, and breath ketone levels. This helps evaluate the response to going keto. In addition, it tells you if you need to eliminate carbs a little more to achieve ketosis.
It will also be essential for those undertaking the diet for medical or specific health reasons.
The easiest way to monitor levels is through using test strips. The sample is placed on the strip, which is inserted into a meter. The results appear in a matter of seconds.
Who Is the Keto Diet For?
You might be wondering - is the keto diet going to support my unique health needs? Most individuals can safely benefit from this diet.
People Wanting to Lose Weight
The keto diet uses your body's fat stores for energy - which means it slowly depletes excess fat your body doesn't need. In addition, your insulin (the hormone that stores fat) levels drop so much that your body becomes adept at losing weight.
Generally, the benefits of a low-carb, high-fat diet are that you naturally shed some pounds on it. When combined with a fasting cycle, the ketogenic diet can help individuals ward off obesity or lose extra weight.
Helps to Manage Certain Medical Conditions
The keto diet also helps manage medical conditions like high blood sugar levels. Thus, if you're pre-diabetic or have Type II diabetes, you may want to consider this diet.
The low sugar levels from the limited carbohydrates will offer great success in keeping blood sugar under control. The diet can also help manage cholesterol, epilepsy, acne, and insulin resistance.
Health Benefits of the Keto Diet
From weight loss to therapeutic medical applications, there are many benefits to going keto. Following are some key advantages:
- Increased weight loss and maintenance
- Reduced appetite
- Triglycerides dropped
- Reduced blood sugar and insulin levels
- Lowered blood pressure
- Therapeutic for epilepsy, neurological and neurodegenerative disorders, and metabolic syndrome
As you can see, it is beneficial for weight loss as well as serious health conditions.
Keto Diet Foods
Going keto is all about eating the right things. Following are the best keto diet foods to consume for the best results.
MEAT
You need to get some protein in to realize the benefits of keto. So opt for fat-rich meat such as pork products, beef tenderloin, and chicken thighs.
FATTY FISH
Fatty fish like salmon will be essential in your keto journey. Look for an option that is farmed ethically and contains fewer preservatives.
EGGS
Eggs provide a great keto snack. While the egg whites offer protein, the yolk is rich in omega-three fatty acids - and essential for keto.
BUTTER AND CREAM
Another great source of healthy high-fat foods!
CHEESE
Cheese is an excellent source of healthy fats. Mix it into salads, top snacks off with it, or simply enjoy some keto crackers for a balanced keto meal.
NUTS AND SEEDS
Pecans, Brazil nuts, hazelnuts, pine nuts, almonds, and macadamia nuts are all excellent options for the keto diet. They offer low-carb, high-fat sustenance that can be incorporated into all meals.
HEALTHY OILS
Douse your food in a loving dose of oils like olive, avocado, and coconut. Incorporate MCT oil in the mix for added benefits.
AVOCADOS
Avocados are full of heart-healthy fats with a generous helping of fibre but limited carbs.
LOW CARB VEGETABLES
There are so many low-carb veggie options out there! Cucumbers, iceberg lettuce, celery, mushrooms, broccoli, and spinach are excellent vegetables to incorporate.
CONDIMENTS
Incorporate lots of salt, pepper, herbs, and spices for additional micronutrients and minerals.
Foods to Rarely Eat
Some foods will put your body out of ketosis. Eating these vegetables will not support your keto goals, so be sure to be aware of them.
SUGARY FOODS
Sugary foods are an obvious no-no, as they will increase glucose and insulin levels in your body.
GRAINS OR STARCHES
Anything high in carb macros should be left alone. Look to get your heart sustenance from nuts and seeds instead of starches.
FRUITS
Fruits often have too high a level of sugar to support keto, so they are best left alone.
BEANS OR LEGUMES
Beans and legumes have a higher carb ratio, which is undesirable for this diet.
ROOT VEGETABLES
Root vegetables like sweet potatoes, yams, corn, and pumpkin are too high in sugar and carbs, so they are best left alone.
LOW FAT OR DIET PRODUCTS
Beware the low-fat diet foods. They are typically made with unhealthier ingredients and can inadvertently undo all the good of your keto diet.
CERTAIN CONDIMENTS AND SAUCES
Some condiments and sauces like barbeque and ketchup are better left alone due to high sugar levels.
UNHEALTHY FATS
Going keto isn't an excuse to gorge on unhealthy trans fats. Stick to whole, natural ingredients instead of artificial fast food.
ALCOHOL
Alcohol is usually high in sugar and carbs.
SUGAR-FREE DIET FOODS
Again, go with the ingredients that are sugar-free naturally.
Risks of the Keto Diet
As with every way of eating, there are certain risks associated with the diet. One concern is that ketone production can get too high, leading to a state called ketoacidosis. However, this rarely gets to the level where medical intervention is required.
The diet is also healthier and more effective than low-fat dieting. Always be sure to check with your physician if the diet is right for your body and if it works with any medications you're taking.
Who Is the Keto Diet NOT For?
Pregnant or nursing mothers may need to be wary of the keto diet. This is because they require increased carb intake during the breastfeeding period.
Those with kidney damage, pre-existing liver or pancreatic conditions shouldn't attempt a keto diet either. This is because it can interfere with adapted body conditions and medications.
Those with kidney damage, pre-existing liver or pancreatic conditions shouldn't attempt a keto diet either. This is because it can interfere with adapted body conditions and medications.
Side Effects and How to Minimize Them
There are a couple of side effects of the keto diet to watch out for. Let's take a look at some of the main ketogenic diet risks below:
- Frequent urination: To minimize this, be sure to keep your water intake high and eat low-carb foods with natural electrolytes in them
- Sugar cravings: Be sure to prioritize fibre intake, as this helps curb sugar cravings
- Keto breath: Your breath may smell nasty (but its a sign you've reached ketosis) - but this will go away in up to 21 days
- Flu-like symptoms: Keto flu is real, but increasing fat intake and taking lots of rest is the best way to minimize this side effect
The keto diet has specific side effects to be mindful of. However, a combination of lifestyle changes can help mitigate these significantly.
Helpful Supplements to Take on the Keto Diet
Wondering about the best keto diet supplements? Although no supplements are technically required, they can help you achieve your goals faster.
MCT OIL
MCT oil offers energy boosts and helps stick to fasting goals with ease. It can be enjoyed mixed in beverages or yogurt. It also helps increase ketone levels.
MINERALS
Ketosis can cause a mineral imbalance in the body initially. Adding salt and minerals from food can help counteract this.
CAFFEINE
This will give you the energy you need for work, exercise, and boost fat loss.
EXEGENOUS KETONES
Increasing ketone intake from foods is an excellent way to ensure the body enters (and stays in) ketosis. It also raises ketone levels.
CREATINE
Particularly helpful for those who plan to continue a rigorous exercise program along with the keto diet.
WHEY
Although the focus is fat, the keto diet does require moderate amounts of protein. Adding whey protein is an excellent way to increase protein macros in your diet.
Dieting With Care: Making Sure the Keto Diet Is the Right Fit for You
Now that you know all about the keto diet, you'll be better informed about your food choices. You'll also be able to determine if this is the proper diet for you and your health goals!
Making lifestyle changes for a better-lived life is never easy. However, perhaps the keto diet can help you achieve the healthy state and body composition you've always dreamed of!
What is non-negotiable through the keto diet (or any other significant change) is ensuring you're insured. Life insurance will have you covered if anything unforeseen happens.
Insurdinary helps with that by offering you comparative rates on insurance plans and financial products. Be sure to request reliable quotes today to save money on insurance!
