A diet that tends to promote the metabolic formation of ketone bodies by causing the body to use fat as its principle energy source, rather than carbohydrates, defines the ketogenic diet. There are pros and cons associated with the use of the ketogenic diet as a lifestyle choice or for weight loss. Here Kristin Kirkpatrick, Today.com, reflects on her experiment with the ketogenic diet and the results:
Image courtesy of: tedeytan
“It's been a year since I experimented with the ketogenic diet. Here's how it changed the way I eat and how I feel now.
As a dietitian, my patients ask about a wide variety of diets. One plan has dominated the inquiries lately: the ketogenic diet. Since I’ve never put a patient on a diet I haven’t tried myself, I knew I needed to experience it personally. I dove in for 30 days with two carb-loving feet — and a combination of trepidation and motivation.
Since I began the experiment in October 2017, interest in keto has grown. At the same time, recent studies have questioned the health benefits of very low, as well as very high, carbohydrate diets. I've learned a lot from my experiment.
Here’s how it went:
Saying goodbye to carbs and making fat a way of life
The ketogenic diet allows about 70 to 80 percent fat, about 5 percent carbohydrates (which equates to about 25 digestible, or net carbs, which are calculated by subtracting fiber from total carbohydrates), and moderate amounts of protein.
Image courtesy of: tedeytan
What can you eat on the keto diet?
During week one, it was the drastic cut of carbohydrates that left me really hungry.
I soon realized keeping carbohydrates under 25 net carbs meant eating no “traditional” carbs at all. My tiny amount was being filled from non-carbohydrate sources, like:
- tree nuts — 2 grams for ½ cup of macadamia nuts
- vegetables —4 grams for a cup of broccoli
- my daily snack of pure coconut chips, 5 grams for a 1-ounce serving
Breakfast consisted of eggs, but not too many egg whites since that would increase my protein too much. I snacked a lot on dried cheese — particularly useful when traveling — and nuts. Lunch comprised of salads with lots of dressing and avocado.
Dinner was often wild salmon with broccoli, kale, or spinach — usually roasted to factor in any missing fat I needed for the day. As for dessert, forget about it, unless I was up for a tablespoon of olive oil as a midnight snack. I did find a few no-added-sugar coconut bars I liked, but in general, it was best to skip any after-dinner eats.
Keto diet side effects: The ‘Keto Flu’
Consistent with the books I read, the keto “flu” hit as my body got adjusted to the lack of a constant glucose supply, and transitioned into burning fat instead. During this time, I was tired, had crazy sugar cravings and was generally mean to my poor husband. At one point, during a heated discussion about dog food, he suggested, in a very loving and compassionate manner, that perhaps I eat a piece of bread.
It was a rough start. And then, it wasn’t.
The cloud lifted.
I went from irritable and “hangry” to feeling great. A quick check of my urine using my ketone at-home stick kit revealed I was on my way down the ketosis highway and I was euphoric.
Image courtesy of: Stephen G Pearson
Before I started the diet, I thought my greatest challenge would be getting the recommended amount of fat, while taking in so little carbs. I was wrong. Those two macronutrients became the easiest to manage.
Instead, keeping my protein under control proved to be the greatest threat to knocking me out of ketosis. I soon realized why every keto book I read had multiple uses and recipes for coconut oil, egg yolks, and bacon. These foods were high in fat, but relatively moderate in protein.
This continues to be a challenge for me and most likely would have taken more than 30 days to figure out. I also had a nasty bout of constipation as my body transitioned away from the whole grain and bean-based fiber that kept me regular. I had to really up the ante with the non-starchy vegetables to get what I needed.”
Read More … Article Source: https://www.today.com/health/ketogenic-diet-dietitian-tries-eating-plan-30-days-t120015
Photo By Stephen G Pearson
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