The Standard Ketogenic Diet appears to be the most researched particularly with regard to its ability to help people lose weight and control blood sugar. It typically comprises 70-75% fat, 20% protein and 5-10% carbs. When following a ketogenic diet be sure to include plenty of non-starchy vegetables, like kale and spinach which are very low in carbohydrate. Under normal circumstances our body uses glucose from carbohydrate foods for energy. In the absence of glucose a process called ketosis occurs.
As for the liver, the science is still young, and experts are divided. Some practitioners maintain that the risk to the liver is no higher on keto, and there is even research showing that people with nonalcoholic fatty liver disease improve on the diet.
But if you eat fewer carbs, your body will burn through them faster and start breaking down fat for energy. The ketogenic diet is a high fat, moderate protein, low carbohydrate eating pattern, which differs from general, healthful eating recommendations. Many nutrient-rich foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk and yogurt. On a keto diet, carbs from all sources are severely restricted. With the goal of keeping carbs below 50 grams per day, keto dieters often consume no breads, grains or cereals.
Among the researchers studying the diet’s effectiveness and safety are Ethan Weiss, MD, and Raymond Swanson, MD, two UC San Francisco physician-scientists who have studied different aspects of the ketogenic diet. Switching to whole foods means the body will get more of the nutrients it needs to thrive. This usually translates to improvements in weight, blood sugar, mood, energy level, sleep, digestion and cognitive abilities (e.g. memory, focus, concentration, etc.) as well as reduced risk of many chronic illnesses.
A review of this form of eating suggests it may help decrease appetite, but how this actually happens needs to be studied further. Symptoms of the keto flu include headache, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea. These side effects usually lessen and eventually resolve in about two weeks.
Scientific studies now prove that compared to other diets, low-carb or keto diets are often more effective for weight loss, and for improving certain health markers. People on a ketogenic diet may notice weight loss in the first few days, but this is typically just a reduction in water weight.
For a full guide to the health effects of red meat, check out our full guide. We hope you will consider joining us as we pursue our mission of making low carb simple!
The ketogenic diet is a proven way to lose weight and improve health. These 10 graphs illustrate the powerful effects of the diet. Ketosis is a metabolic state that can be caused by a