Introducing the Ketogenic Diet Plan – The Science, the Myths

At first, the world was skeptical. Who could blame it? The Ketogenic Diet turned the ingrained wisdom of ‘proper’ nutrition, not to mention the sacred food pyramid, on its head. Eat more fat, it proudly proclaimed, and you will lose all the fat you need.

It seemed ridiculous!  Unhealthy!  Death-dealing!

Twenty years down the track, the skeptics are few and far between. A mountain of scientific evidence now supports the ketogenic diet as, not only the most effective fat loss method that exists but also one of the healthiest. That’s great news for food lovers. After all, fat is what gives food its flavor. Deep Link

So, what is the truth about the keto diet?

Can eating more fat really make you thin?

And what about those claims that the keto diet can cure serious illnesses, including cancer?

In this article, we dig deep to bring you the facts behind this wildly popular diet option. We’ll show you what to eat on a ketogenic diet – and we’ll even provide a ketogenic diet for weight loss diet plan.

What is a ketogenic Diet & What Can I Eat on a Ketogenic Diet

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The ketogenic diet is a high-fat, moderate protein, low carb diet designed to force the body to switch from using glucose from carbohydrates to using ketones from fat as its primary energy source. It does this by restricting the intake of carbohydrates and increasing the amount of fat consumed.

The word ketogenesis means that we burn fat as our energy supply. When fatty acids are broken down they become ketones. The body can either use glucose or ketones to produce adenosine triphosphate (ATP), which is the body’s energy source. Without ATP, we would not be alive. Everything we do is dependent on it.

When we take carbohydrates into our body, it ends up as glucose. The body uses glucose to burn energy and become ATP. When we consume protein, it is broken down into amino acids. Amino acids build and maintain the body.

When we ingest fats, they become ketones. Ketones also have the ability to produce ATP. The goal of the ketogenic diet is to only use fats as the body’s energy source. Deep Link

The ketogenic diet mimics the effects of fasting.

In a fasted state the body produces ketones, as a result of the body having to burn stored fat rather carbohydrates.

The original ketogenic diet had a fat to protein and carbs ratio of 4 to 1.

Killing Your Food Cravings by Consuming a High Fat Diet

The meals that you eat on the ketogenic diet are extremely satisfying and nutritious. They will fill you up, meaning that you’ll have fewer cravings and experience less time when you are hungry. That’s because it is fat that triggers satiation, or the feeling of fullness.

When you are in a state of ketosis, your body will burn the fat that it has already stored as a means of energy.What’s more, it will do so without the extra release of insulin that accompanies carbohydrate intake. You thus avoid the blood sugar highs and crashes that come with eating carb foods.

It’s no wonder that people swear by the ketogenic diet for weight loss. Women, in particular, will benefit from the blood sugar stabilizing effects of a high-fat diet.

Benefits of the Keto Diet by Dr. Axe

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A Brief History Of the Ketogenic Diet Plan for Weight Loss, Disease & General Health

Early Publication Show That This Idea is Not New and Has Been Around for Years

Despite its recent surge in popularity, the ketogenic diet has been around for a long time. It was originally developed in 1924 by Dr. Russell Wilder of the Mayo Clinic. Dr. Wilder was looking for a way to treat epileptic children who weren’t responding to normal medication. His ketogenic diet worked wonders.

However, with the advent of new powerful anti-seizure drugs, and the influence of drug companies, the ketogenic diet for treating juvenile epilepsy fell out of favor. 

The modern keto revival began in 1994, when Charlie Abrahams, the son of Hollywood director John Abrahams was successfully treated with the diet. There followed a lot of media exposure, including a popular movie calledFirst Do No Harm, starring Meryl Streep, about the treatment of a child’s intractable epilepsy with the keto diet. Deep Link

The publicity revolving around the keto diet’s benefits in treating epilepsy led to studies to determine if it could also benefit the people in general. There is now a body of research showing that the keto diet is a successful and safe route to rapid fat loss.

I’ve Heard a Lot of Rumours and Everyone Says That it Doesn’t Sound Healthy! I’m Confused! What Do I Do….. is it Safe?

Yes. The keto diet has been the subject of a large number of studies that have shown that it is a safe way to lose body fat. Many of the concerns over the diet are the result of long-standing misunderstandings about fat and the role it plays in our health. The truth is that fat will not make you fat. Neither will it ruin your cardiovascular health. Too many carbohydrates will both make you fat and unhealthy. That is why the keto diet cuts out carbs.

What Foods Can I Eat on a Ketosis Diet?

The Keto takes most other diet plans and stands them on their head. The common denominator of the majority of diets is restricted fat intake. With the keto diet, your goal is to eat more saturated fat.

Traditional diets almost universally encourage increased fruit and vegetable consumption. The keto diet cuts out the majority of vegetables and fruits but does allow for a generous amount of green, starchy vegetables such as lettuce and spinach.

Traditional diets are built around caloric restriction. On the keto diet, this is not necessary.

The Keto Food Pyramid

Most diets generally follow the Food Guide Pyramid model. The keto diet does the opposite. The foods that form the base of the Food Guide Pyramid, whole grains, are eliminated from the keto diet, while those at the top, saturated fats, are encouraged. Deep Link

On the majority of other diets, restricted caloric intake leads to cravings, constant hunger and, possibly, binging. On the keto diet, you do not experience any of those effects. Because you are mainly eating saturated fats, you will feel full and satisfied after your meals. There will be no urge to snack between meals and no chances of falling off the diet wagon.

Many diet plans require the user to purchase expensive meal products from the organization behind the diet.

There is none of this with the Keto diet. 

keto diet plan pyramid

List of Foods Allowed on the Keto Diet

This is not an exhaustive list of foods allowed on a ketogenic diet for weight loss. It is, however, representative of the types of foods you should be consuming. . .

I’ve Heard that the Ketogenic Diet is Just the Atkins Diet by Another Name – Is This True?

One of the Biggest Misconceptions is That This is a High Protein Diet. It is Not!

 How Does the Keto Diet Differ from the Atkins Diet?

The popularity of low-carb dieting can largely be attributed to Dr. Robert Atkins, with his book The Diet Revolution in 1972. At first glance, the ketogenic diet looks very similar to the Atkins diet. There are, however, some key differences:

  • On Atkins, you can eat as much protein as you like, whereas on a keto diet you have to moderate your protein intake. The reason is that there is a process known as gluconeogenesis, by where the body will convert excess protein to glucose. This defeats the purpose of going low carb, as your blood stream will be filled with just as much glucose as when you were eating high carb.
  • On Atkins, you start with zero carbs and, therefore, put yourself in a ketogenic state (though Dr. Atkins never actually used the term ‘ketogenic’). This is known as the induction phase of the Atkins program. From there, carbs are slowly reintroduced to the diet. With the keto diet, you do not re-introduce carbs.
  • With Atkins, you go through a number of phases: Induction, Ongoing Weight Loss, Pre-maintenance, Lifetime maintenance. At each stage, you manipulate your carb intake. There are no such phases on the keto diet.

How to Maximize Fat Burning Dr. Jason Fung

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Insulin is the Fat Storage Hormone. The Food We Eat Controls Insulin Production

Why Is It Important to Visit Your Doctor on a Regular Basis?

The ketogenic diet is a specialized eating lifestyle. It designed to make you healthier, lose body fat and promote general well-being. Visiting with your doctor to inform him of your intention to follow the diet is a smart decision.

There have a been a huge number of studies that have confirmed the powerful effects of the Keto diet in terms of fat loss and health enhancement. Most doctors will be aware of them. However, the majority of general practitioners are not trained, nutritionists. Some doctors may express concerns between the desired state of ketosis and the condition known as ketoacidosis. Ketoacidosis is a rare life-threatening condition that can occur in Type-1 diabetics. Deep Link

Your doctor will quite properly advise you not to follow a very low carbohydrate ketogenic diet if you are:

You should have regular check-ups and blood tests while you are on the ketogenic diet. These will allow you to monitor your progress in terms of not only weight loss, which you can readily see, but your vital cardio health markers as well. This will provide you with ongoing motivation and peace of mind as you see the raw data that eating more fat is not increasing your cholesterol and blood pressure levels but is, in fact, bringing them down.

You should have regular check-ups and blood tests while you are on the ketogenic diet. These will allow you to monitor your progress in terms of not only weight loss, which you can readily see, but your vital cardio health markers as well. This will provide you with ongoing motivation and peace of mind as you see the raw data that eating more fat is not increasing your cholesterol and blood pressure levels but is, in fact, bringing them down.

Ketogenic diet and greens

Losing Weight

When you go on a ketogenic diet for weight loss diet plan, you are definitely going to strip off weight in the form of body fat. You will starve your body so much of carbs, that it is being forced to burn fat to supply the ATP that your body needs. The result of this is that you will burn fat 24/7.

When you eat a lot of sugar, your body holds on to sodium. As a result, your kidneys don’t work as effectively. You won’t urinate enough and your body will store waste products. Switch to a keto diet, and your kidneys will work so much more efficiently. Your body will flush out your system. As a result, you will lose body fat.

losing weight with ketosis

Lose Weight Faster With the Ketogenic Weight Loss Diet Plan

Treating Type 2 Diabetes

Type 2 diabetics are people who have lost their insulin sensitivity. When you are insulin sensitive, your cells will absorb only the carbs that insulin tells it to. Nut when you eat so any carbs that you become insulin sensitive, the cells don’t react to insulin anymore. However, when you go on a ketogenic diet, you starve yourself off sugar. Your body releases more and more ketones as an alternative form of fuel. The result is that your insulin sensitivity will go back to normal. Deep Link

Although we do not recommend the ketogenic diet for people who are diabetic, it is ideal for those who are pre-diabetic. People with full-blown diabetes will produce too many ketones and get into diabetic acidosis, which is very dangerous.

For people who are pre-diabetic, however, the carb restriction will quickly reverse their insulin resistance.

insulin resistance

Cure Type 2 Diabetes with the Ketogenic Diet Plan

Significant Results in the Treatment of Cancer

The Ketogenic diet has been seen to be incredibly helpful in the treatment of cancer. It is known that cancerous cells feed on sugar. When you deplete sugar from your system, the cancer cells no longer have an energy source. These cells will die and cancer will decrease. In other words, you can starve cancer to death with the ketogenic diet.

Dr. Thomas Seyfried, who has written what is commonly acknowledged as the best book on the ketogenic diet, had this to say on on ketosis and cancer . . .

“The low-carb, high-fat ketogenic diet can replace chemotherapy and radiation for even the deadliest of cancers.”

Combating Neurological Diseases

The Ketogenic diet is an effective fighter against neurological diseases. Such conditions as depression, anxiety, Alzheimer’s disease, Parkinson’s disease, dementia, can all be positively treated with this diet. When you produce more ketones and less glucose, our bodies experience less oxidative stress. Oxidative stress is bad for our brain health and produces inflammation. The keto diet is also believed to cause the mitochondria within the cells to work more effectively. In some neurological diseases, the mitochondrial process has been disoriented. The reduced sugar of the keto diet helps to rebalance this mitochondrial activity.

keto diet

The Keto Diet Helps in Suppressing Appetite

The keto diet kills your appetite. When you eat very low carb, you don’t get hungry because you are supplementing your sugar with fat. Studies show that when lowering carbs to enter ketosis while eating more fat and protein, you eat fewer calories.

Ketogenic Diet Helps Lose Visceral Body Fat

On a keto diet, you will lose more visceral abdominal fat. Visceral fat smothers your vital organs, preventing them from working efficiently. When you are on a high fat / low carb diet plan, your body will shed that visceral fat.

Helps Reduce Triglycerides

The keto diet will reduce the levels of triglycerides in your bloodstream. High triglycerides are a result of eating too much sugar. High fructose corn syrup is the main culprit. On the keto diet, you won’t be having any of it!

Increases Good Cholesterol

The keto diet increases the proportion of HDL cholesterol in the body. There are two types of cholesterol in your system, high density (HDL) and low-density (LDL) lipoproteins. They both act like taxi cabs, transporting cholesterol around the body. Whereas LDL transports the cholesterol to your organs, HDL takes it away from them and delivers it to the liver for use as energy or excretion. The best way to increase the levels of HDH is to eat high fat. Deep Link

Researchers are Constantly Finding New Keto Benefits

Ketogenic diet treatments for epilepsy and other disorders have shown tremendous results, links between the ketogenic diet and high blood pressure reduction are well established and the ketogenic diet and neurological disorder treatments are proving very promising.

Fights Metabolic Syndrome

The keto diet fights metabolic syndrome. Metabolic syndrome is an all-embracing term for the following symptoms:

All of these areas will be drastically improved on the keto diet.

Increases Energy Levels

You will feel full of energy on a ketogenic diet. You will overcome fatigue, and you will experience more clarity, feeling more alert and wide awake. You will even sleep better when you follow the keto diet.

Ketogenic Diet Plans – What are the 3 Types of Keto Diet Plans that Produce the Best Results for Beginners and Seasoned Pros

Ok, so you’ve managed to get your head around the basics of the keto diet – eliminate carbs, increase fat, moderate proteins and burn body fat like crazy! But now, you start hearing about all these acronyms – SKD, CKD, TKD – and you’re thinking WDIGTHOP !! (I just made that up)

Don’t worry – it’s not as confusing as you think. Those acronyms just stand for the three different variations of the keto diet. In this article, we’ll break them down to allow you to understand them and be able to choose between them. We’ll also provide a ketogenic diet food list for weight loss.

Standard Ketogenic Diet (SKS)

Most people only know about the Standard Ketogenic Diet. The goal of this diet is long term ketosis. As a result, the macronutrient ratio (carbs, fats, protein) remain the same. Those macronutrient ratios are not set in concrete; they will be different for different people.

Some guys might be able to get into ketosis by consuming 10% of their daily calories as carbs, whereas for others it might be as high as 10%. Those who are training extremely intensely (i.e. competitive bodybuilders) will also need more protein, fiber, and micronutrients.

However, on the standard keto diet, there are no variations. You avoid doing anything that will kick you out of ketosis.

Even though the exact macronutrient ratio that will be ideal for you is going to be a matter of experimentation, there are some handy guideline numbers that we should consider.

SKD Macro Guidelines

The general macronutrient guidelines for the SKD is 65% fat, 5% carbs, and 30% protein.

To work out how many calories you should be consuming per day, do the following calculations:

  • To lose body fat, multiply your bodyweight in pounds by 12
  • To maintain weight, multiply your bodyweight in pounds by 15
  • To gain muscle, multiply your bodyweight in pounds by 17

To work out how many grams of each macronutrient you need to eat, you will need to know your weight and your body fat percentage.

To determine your lean body weight, subtract your number of fat pounds from your total bodyweight. If, for example, you weigh 175 pounds and your body fat percentage is 20%, subtract 35 (20% of 175) from 175 to get a lean body mass of 140 pounds.

175 – 20% (35) = 140

You can now work out how much protein you should be taking in each day.

If you are not exercising, you should take in 0.75 grams of protein per pound of lean body weight. If you are following a light-moderate exercise program, consume 0.95 grams per pound and, if you are involved in an intense exercise program, you should be having 1.2 grams per pound of lean body weight.

We can now determine our exact macronutrient levels as follows, based on the example of a 175-pound person at 20% body fat:

Protein (heavy exercise):

Lean body mass x 1.2

140 x 1.2 = 168 grams

As there are 4 calories in every gram of protein, you can now multiply the grams by four to get your total daily calories from protein.

168 x 4 = 672 calories of protein per day

Your carbs will be 5% of your total caloric intake. For our 175-pound guy, who’s trying to lose weight that figure is

175 x 12 = 2100 total calories per day

Carbs = 2100 x 0.05 = 105 calories from carbs

We can now work backward to see how many grams this is. Because there are four calories in every carb gram, we can divide 105 by 4 . . .

105 ÷ 4 = 26.25 grams of carbs per day

To work out your macro numbers for fat, simply subtract your protein and carb numbers from the total, as follows . . .

2100 – 672 (Protein) – 105 (Carbs) = 1323 fat calories per day

Because each gram of fat contains 9 calories, you can now divide 1323 by 9 to get your daily fat grams . . .

1323 ÷ 9 = 147 grams of fat per day

Tips to Getting Into Ketosis Fast

  • Have a workout on an empty stomach first thing in the morning – perform high-intensity interval training (HIIT) and heavy weight training
  • Don’t worry about calories while you’re getting into ketosis – eat until you are full
  • Don’t hop on the bathroom scale – your goal right now is not to lose weight, it is to get into a state of ketosis
  • Skip either breakfast or dinner
  • Drink coffee with heavy cream – it will fill you up quick!
  • Don’t be afraid of those fatty foods that you’ve been conditioned against like cheese, meat fats, and butter
  • You don’t have to restrict fibrous carbs subtract

What to Eat to Get Into a Keto State Fast

  • Eggs
  • Red Meat
  • Chicken
  • Bacon
  • Avocado
  • Coconut Oil
  • Butter
  • Mayo
  • Sausages
  • Asparagus
  • Leafy green vegetables

Cyclic Ketogenic Diet (CKD)

Cyclical ketogenic dieting is commonly used by bodybuilders. In this case, you deliberately take yourself out of ketosis after a period of days. Typically, you will take 2-3 days to get into ketosis, 3 days of benefiting from being in that state, and then, on the 7th day, you take yourself out of ketosis.

On the 7th day, you carb load with a view to getting in enough carbs to last you for about three days. If you are weight training, you’ll want to have enough carbs in your system to allow you to train with high volume, while still being able to get into a state of ketosis during that following three-day period. Then you will be in deep ketosis for the next three days until you carb load again on Day 7 of the next week.

On a ketogenic diet bodybuilding meal plan, such as the CKD, you have a higher protein intake than on the standard diet. You should be taking in one gram of protein per pound of bodyweight. As mentioned, CKD is usually followed by bodybuilders, who have a higher protein requirement as a result of their training.

Even though you are drastically restricting your carbs while getting into ketosis, you should still eat a good amount of green vegetables in order to benefit from their fiber content.

CKD Tips

 

You should have been on the SKD for four to six weeks before, switching to a CKD. This will give you enough time to get, and stay, in deep ketosis before coming out of it. This is called becoming ‘fat adapted’, and it is the time it takes for your body to prefer fat as opposed to carbs as its energy source.

Let’s take a look at how to work out your macros for a CKD diet. We’ll again base our numbers on a 175-pound guy who is an intense weight trainer.

Between Monday and Saturday, follow a normal SKD of 65% fats, 35% protein and 5% carbs. On Sunday, switch to the following ratio:

70% carbs, 15% fats, 15% protein

You want to consume 4.5 grams of carbs for every lean pound of body mass. You’ll recall that our ample guy had 20% body fat, which gave him a lean body mass of 140 pounds.

His carb intake on Sunday would be . . .

140 x 4.5 = 630 grams

Let’s multiply this by 4 to get the total number of carb calories . . .

630 x 4 = 2520 calories from carbs

Now, 2520 is going to be 70% of your daily caloric intake on that day. We can work this out by dividing 2520 by 70 and them multiplying by 100 . . .

(2520 ÷ 70) x 100 = 3600

To work out the amount of fat, we find 15% of 3600 and then divide by 9 (nine calories in each gram of fat) . . .

(3600 x .15) ÷ 9 = 60

Finally, we can work out the amount of protein to consume by finding 15% of 3600 and then dividing by 4 (four calories in every gram of protein) . . .

(3600 x .15) ÷ 4 = 135

Now, we have our macro numbers for your re-feeding day:

3600 calories

Carbs = 630 grams

Protein = 135 grams

Fat = 60 grams

What Types of Carbs?

On your re-feed mornings, you should eat such high glycemic carbs as:

  • White rice
  • White pasta
  • White potatoes
  • Fruit

After lunch, switch to low glycemic carbs as you start thinking about controlling your blood sugar and getting back to ketosis in the coming days. Eat such carbs as:

  • Sweet potatoes
  • Brown rice
  • Whole wheat pasta
  • Berries

A re-feed day is not a cheat day. Don’t see it as an excuse to binge on all of the foods that are forbidden to you on the other six days of the week. Sure, you can have a small sugar laden treat, but you MUST maintain your eating discipline on this day. If not, you’ll take too long to get back into ketosis during the week – and you will curtail your potential fat loss.

On Monday, you will begin your journey back into ketosis.

Targeted Ketogenic Diet (TKD)

With targeted ketogenic dieting, you get into ketosis and stay there long term, just as with the standard diet. However, you will deliberately consume carbs in order to take yourself out of ketosis for a specific event, usually a workout. You do this by having a specific carb intake around your training session. The sole purpose of this is to increase your training intensity for the workout.

Targeted Ketogenic Diet Tips

In order to make a success of targeted keto, you are to be in total control of the process. If you are not involved in intense training, such as sprinting, marathons and intense gym workouts, don’t even consider it; just stick with the standard keto diet.

You should wait at least a week after beginning your ketosis diet before trying TKD. This will allow you to get yourself comfortably into a state of ketosis and to be able to maintain that state.

You will consume carbs before and after your workout. You can consume between 25-50 grams pre and post your exercise session – that’s up to 100 grams, split evenly either side.

The easy way to get those carbs in is to have a shake using dextrose. Mix dextrose with your protein shake as a pre-workout meal, taking two tablespoons of whey protein powder and full fat milk, both before and after your workout.

You can also take your training carbs in the form of glucose. This is a smart idea because that glucose bypasses the liver and goes directly to the muscle cells. This allows them to take themselves out of ketosis for just an hour or two while they are in the gym. Depending how hard they train, some people may actually stay in ketosis during their workout.

What Can We Conclude About the 3 Keto Methods

The ketogenic diet is, at it’s core, a simple way to eat. For the majority of sedentary people who are wanting to lose body fat faster than any other method out there, following a standard ketogenic diet is the way to go. However, if you are a person who trains intensely at the gym, or on the track, having the freedom to manipulate your carb intake while on the keto diet is very beneficial in getting the energy you need to train intensely. The TKD and CKD allow you to do that.

However, by introducing carbs, you are also running the risk of derailing your keto diet. That is why you have to be especially vigilant when using a TKD or CKD diet. Take the time to work out your macros as we’ve shown above – and then stick with them.

 

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