Ketogenic Diet

December 13, 2024

Published

Last updated

December 13, 2024

Graham's Key take away's

The ketogenic diet is characterised by high fat, moderate protein, and low carbohydrate intake.

It promotes a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates.

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What is a Ketogenic Diet?

The ketogenic diet, often referred to as "keto," is a dietary plan focused on reducing carbohydrate intake and replacing it with fat. This macronutrient shift causes the body to enter ketosis, a state where it relies on fat as its primary energy source.

In ketosis, the liver produces ketones, which serve as an alternative fuel for the brain and body, offering sustained energy without spikes or crashes.

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Health Benefits of the Ketogenic Diet

Weight Management

Helps reduce appetite and increase fat burning, supporting healthy weight loss.

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Improved Energy Levels

Provides consistent energy by avoiding blood sugar fluctuations linked to carbohydrate-heavy diets.

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Therapeutic Applications

Originally developed to treat epilepsy, keto has proven effective for reducing seizures in both children and adults.

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Supports Metabolic Health

Can improve insulin sensitivity and support healthy blood sugar levels.

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Mental Clarity

Ketones are an efficient energy source for the brain, promoting better focus and reduced brain fog.

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Foods to Eat and Avoid

Ketogenic Diet and Epilepsy

The ketogenic diet, developed in the 1920s, has been shown to reduce seizure frequency in patients with drug-resistant epilepsy. According to the Epilepsy Foundation, the classic ketogenic diet provides 3 to 4 grams of fat for every 1 gram of carbohydrate and protein, constituting about 90% of calories from fat. It's crucial to follow this diet under medical supervision, especially for children or individuals with specific health conditions, to ensure safety and effectiveness.

Supplements on Keto

While whole foods should form the foundation of your ketogenic diet, supplements can help bridge nutritional gaps:

Electrolytes (sodium, magnesium, potassium): To prevent keto flu symptoms like fatigue and headaches.
MCT Oil: A concentrated source of fat that can quickly produce ketones.
Omega-3 Fatty Acids: Supports heart and brain health.

Always consult a healthcare provider before adding supplements to your routine.

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Conclusion

The ketogenic diet offers unique benefits for energy, weight management, and therapeutic uses. By prioritising whole, nutrient-rich foods and maintaining a proper macronutrient balance, you can maximise the advantages of this dietary approach.

While it’s effective for many, keto may not be suitable for everyone. A tailored approach and medical guidance are key to long-term success.

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Related Terms

Ketosis - The metabolic state induced by the ketogenic diet.

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