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Ketogenic Diet Facts, What is it and is it Safe?

The Ketogenic Diet DefinedKetogenic diet

So, what exactly is the ketogenic diet? I had never even heard of this diet until I signed into Facebook and saw a picture of a friend showing a 50 pound weight loss. She looked fabulous and I was intrigued to say the least so I decided to do some research. The ketogenic diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to by many different names such as the low carb diet, the low carb high fat diet (LCHF), or the Keto diet. The end goal of a properly maintained keto diet is to force your body into the metabolic state of ketosis. Not through starvation of calories but the starvation of carbohydrates.

Ketogenic Diet Facts

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The ketogenic diet is a super low carb diet designed to put your body into a state of ketosis, where it uses fat as it’s primary fuel source. This happens because glucose (from carbohydrates) is the easiest to convert into energy and hence is the body’s main source of fuel, especially during exercise. By taking away the glucose supply the body turns to the next best thing: fat. Most ketogenic diets get 70 % of their daily calorific intake from fat, 20% is from protein and a mere 5% is from carbohydrates.


Is a High-Fat Diet Like This Safe? Ketosis

The goal with any weight loss plan is not just to lose weight but also to keep it off. Before you transition to a ketogenic way of eating it is best to ask yourself if you can make this a long-term lifestyle change. This is not just a quick fix and if you are not able to stick with it this could lead to a cycle of yo-yo dieting. Some are concerned that this diet completely eliminates and entire food group and seen as too extreme. While others view it as safe because it lowers blood sugar and takes away the option of consuming processed carbs and other highly processed foods containing significant amounts of sugar.


Proposed Health Benefits of the Ketogenic Diet

  • Lose more weight and body fat
  • Have better levels of good cholesterol (HDL and large LDL)
  • Have reduced blood sugar and insulin resistance
  • Experience a decrease in appetite
  • Have reduced triglyceride levels
  • Have significant reductions in blood pressure

Here’s What You Can’t Eat on a Ketogenic Diet

  • Most dairy – except high-fat items like butter and certain cheeses
  • Fruit
  • Grains
  • Beans and legumes
  • Starchy vegetables
  • Slightly-sweet vegetables such as winter squash, beets, or carrots.
  • Most processed foods

Personally, this diet is a bit too restrictive for me and seems to require a high degree of accuracy to get the desired results. But I have to admit that my friend did look great and achieved results in a short period of time.

Please share your thoughts, especially if you have tried this diet or are currently on the diet. I would love to hear from you and thanks for reading.

8 thoughts on “Ketogenic Diet Facts, What is it and is it Safe?”

  • I have heard of the Keto diet and know a few people who have done it and are on it…. I really do not know if I could personally give up an entire energy source group and I love my carbs!! I think I do better with just a balanced, whole and fresh diet.

    • Hi Andrea, thanks for your comment. I have to agree with you about the carbs – I love them too and have steered away from low-cab diets in the past but seeing the success that my friend is experiencing definitely has intrigued.

  • You did amazing with the explanation of what this is, what results one can expect and what the possible downfalls are. I agree with you that it seems far too restrictive and I would go as far as saying that it seems to lack nutrition and be more towards weight loss than a healthy balanced lifestyle. Not having fruits always yields a red flag in my opinion. Have you heard of Dr. Sebi? I think his approach on eating to live is beautiful and requires eliminating blood and starch and eating foods that are of the earth. Anyway brilliant info here, it will give readers much to consider!

    • Yes, I have actually read his book Eat to Live. A good friend of my sisters went on this diet in remission of cancer. She is doing beautifully on this approach to eating, she looks great, and is still cancer-free. It focuses on moving toward a vegan lifestyle. I do recommend this if you think you can give up meat completely. I was very successful with this diet as well and I highly recommend it if you can stick to a vegan/vegetarian lifestyle. I did enjoy eating unlimited amounts of fruits and veggies but I still do like my meat and seafood.

    • Hi Lawrence, I am having the same reaction. I thought I had tried almost every diet out there but a good friend of mine has been on this diet since the beginning of January. She mentioned it to me before but I just ignored it as a fad diet and thought eating high-fat was ridiculous. Her results caught my attention. She looks and feels great so I’m jumping in there to try it.

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