Category Archives: Ketosis Diet
Last April, fitness expert Jillian Michaels authored a blog post called “The Truth About Keto.” In it, she makes several points that I would like to address. She does note that she will infuriate the “Keto community,” is willing to incur their wrath and outrage. I am neither infuriated or a part of the “Keto community,” but I do find it necessary to counter some medical inaccuracies.
Weight regain after a diet is a valid concern. Most studies demonstrate weight recidivism (returning to near or at your previous weight) following a diet. This can lead to a yo-yo type effect with your weight. The key to defeating weight recidivism after dieting is the same for all diets – adopting a new lifestyle. It is normal to gain back some weight after stopping a particular diet – sometimes as much as 5-10 pounds, immediately. You should not worry too much about this, as it is not fat that you are regaining that quickly. In the case of the Keto diet, this will be primarily due to water weight. When you re-introduce carbohydrates at more than 50 grams per day into your daily intake, you will start to restore glucose reservoirs – in the form of glycogen – into your muscles and liver. Every gram of glycogen carries with it 3 grams of water. This is where the immediate weight comes from.
In this series, we defined the Keto diet as a low-carbohydrate, high fat, and adequate protein diet. We discussed how this method of eating puts you into a persistent state of ketolysis, using breakdown products of your consumed and stored fat as energy. So how long can you stay on such a diet, and can you ever eat carbohydrates on this diet?
In the last two weeks, we discussed the definition of a ketosis, or Keto, diet. In short, it is a low-carbohydrate, adequate protein diet that relies on both consumed fats, and stored fats, for energy use. As with any diet, it is important to discuss it with your physician prior to commencing. Every person is unique in their states of health, and certain conditions may adversely be affected by a significant change in your diet.
Last week we discussed what a ketogenic, or Keto, diet was, and how it related to other low-carbohydrate diets. The key difference is that in a keto diet, there is more reliance on lipids, or fats, for providing energy rather than carbohydrates or protein. A natural question regarding this approach is: are not fats bad for our hearts, our vessels, and for retaining fat on our bodies? While it is true that fatty deposits can cause atherosclerosis and heart disease, as well as be deposited as fat stores, the state of ketogenesis is designed to break down these fats through a process called lipolysis (lipo = fat, lysis = break down) and use the breakdown products (called ketone bodies, or ketones), for energy! Therefore, less fat is available to deposit in your vessels, your heart, and your love handles. That being said, no one should go overboard with either fat intake, since any excess over your energy needs will be stored in your body, or protein, which in excess can damage your kidneys.
A “Diet” is the sum of the food you consume. We often name our diets according to the goals they seek to achieve, whether it’s weight loss, fitness, or improvement of health problems like diabetes. Oftentimes, diets may be marketed in such a way that they come across as fads. In recent years, a common type of weight-loss diet is the low-carbohydrate, high-protein diet. There are three basic macronutrients we consume – sugars (or carbohydrates), proteins, and fat. These types of diets adjust the ratio of macronutrients to rely more on protein relative to sugar and fat. In some, but not all, cases, these types of diets may put your body into a state called ketosis.