The Keys to Ketogenics
A ketogenic diet typically derives about 70-80% of total calories from healthful fats. The remaining 20% of calories are derived from proteins with 10% or less from carbohydrates and sugars. By restricting your carbs (which are broken down into glucose), and by keeping carb intake limited to about 30-50 grams per day, you are re-programming your body to burn stored fats for energy. Fat cells release fatty acids, which are broken down by the liver and converted to ketones, which the body then uses for energy instead of glucose.
The result is that you enter a state of “ketosis” and become a fat-burning machine rather that a sugar-burning machine. The concept of cutting out carbs to lose weight is obviously not a new one. We all know that when you eat less carbs, you burn stored body fat. However, when you eat carbs again, your body shifts back to burning carbs, so you are constantly shuttling back and forth between burning carbs and fat. The main difference and key benefit of being on a ketogenic diet is that you are exclusively burning fat and burning fat constantly. There is no shuttling back and forth. You are burning fat when you are eating, when not eating, when you are sleeping, walking, exercising, or not exercising. Your body is burning fats 24/7, but only if you remain in ketosis. The key to success is to adhere to the ketogenic diet and cut out most carbs and all sugars in order to remain in the state of “ketosis.”
One key benefit of the ketogenic diet is effective weight loss, because you are constantly burning fat. In one long-term study in which obese patients were put on a 24-week ketogenic diet, individuals experienced significant reduction in body weight and body mass index. Secondly, you will not be hungry because you are eating plenty of healthy fats which provide satiety. You do not need to count calories or restrict food intake. Another key benefit is that people are able to maintain healthy blood sugar levels due to the beneficial effects of the ketogenic diet on glycemic control. In a survey of both children and adults, researchers found that a very low carbohydrate diet promotes “exceptional glycemic control.”
Ketogenic diets also support cardiovascular health. If there’s one myth worth depleting, it’s the long-standing falsehood that fat clogs arteries. The underlying cause of heart disease is inflammation, which triggers the buildup of plaque. Eating a ketogenic diet supports the body’s healthy response to inflammation.
Addtionally, ketosis increases energy levels. When the body is in ketosis, it burns fats as a fuel and feeds the brain with ketones to keep energy levels high. Many people use a ketogenic diet for mental performance because ketones are a great source of fuel for the brain. When you have a low carb intake you avoid spikes in blood sugar levels, which leads to improved focus and concentration. Increased intake and production of fatty acids benefits brain function. A major reason the ketogenic diet is so effective for many neurological conditions is through the production of ketones. Ketones can stimulate synthesis of new neuronal networks in the brain and support overall brain function.
According to Dr. Perlmutter, nationally recognized author and neurologist, ketones are a cellular “super fuel,” and one in particular – beta-hydroxybutyrate (BHB) – drives powerful, beneficial processes. BHB is important for the regulation of genes and inflammation, immune system activity, and even antioxidant function. This important ketone is one of the fundamental reasons why the ketogenic diet is so beneficial.
Dawn Jarvis is responsible for creating all of our Educational Program Content and has been with Garden of Life since 2003. She has a BS in Clinical Dietetics from Leeds (UK) and became a Registered Dietitian in 1980. She worked as a Clinical Dietitian in several London Teaching Hospitals and then joined a specialized Clinical Nutrition company and for 8 years worked her way from sales rep, to regional sales manager to marketing manager.
Always check with your physician before beginning any new diet or exercise program.
