The Ketogenic Diet Explained
Every year a new type of diet gains in popularity. The one that has been getting the most attention recently is the ketogenic diet. TV shows are raving about it. Social media is littered with it. People are shouting from high buildings about its greatness! The ironic thing about it all (And with other diets) is that the ketogenic diet is not new. It was experimented with back in the 1920’s where it had positive results with children who had epilepsy. As a result, it made its way into medical textbooks as a treatment for the neurological disorder. It also gained popularity amongst the bodybuilding and physique athlete community in the 80’s and 90’s. So, let’s take a dive into it all and discover what all the fuss is about.
First, it is important to clarify what exactly a ketogenic diet is. Let’s compare some macronutrient percentages of other diets so you can get a better idea:
Paleo
Protein: ~ 40%
Carbohydrate: ~ 20%
Fat: ~ 40%
Low-Carb
Protein: ~ 40%
Carbohydrate: ~ 10%
Fat: ~ 50%
Ketogenic
Protein: ~ 20%
Carbohydrate: ~ 5%
Fat: ~ 75%
Translating this into an actual ketogenic meal would look something like eating a steak with butter, bacon, an avocado, and a small helping of veggies. As you can see, this is a pretty restrictive way of eating. However, for many people it is worth the sacrifice because it genuinely helps them. But, similar to a lot of things, what works for some can hurt others. We will talk about this more later.
The next step to better understanding the ketogenic diet is to discuss what ketosis is, what the role of ketones are, and how do we get into ketosis. Ketones are a group of organic compounds, two types which can be used as energy sources. These ketones are made through a complex biochemical pathway. When done so, they get released by the liver into the bloodstream. They are then available to whatever part of the body requires an energy source – the brain being the greediest consumer. Getting into ketosis is what makes all of happen. So, how we do we get there?
1. Ketogenesis – This is the natural process our bodies go through to make ketones. Our ancestors did this by starving. Once you have gone about 72 hours without food, you are in ketosis. This is likely the reason why fasting is so beneficial to people.
2. Ketogenic Diet – Reducing the supply of carbohydrate to zero or almost zero while still getting energy and nutrients from protein and fat, results in similar effects as starvation.
3. Ketone supplementation – Quite a bit of talk in this area but little to no science to back it up. You are better off keeping your focus on the other two options.
Now that we have all of that covered, the next question is whether you should follow a ketogenic diet or not. The answer to that question is not clear. With that said, let’s cover some specific situations and how this type of diet may have an impact:
1. Metabolic diseases – Probably beneficial
2. Neurodegeneration and Brain Injuries – Probably beneficial
3. Longevity – Unclear
4. Athletic Performance – Probably not for most people
5. Fat Loss – Indirect impact but not much directly and difficult to sustain
6. Muscle Building – There are better ways
Due to the restrictive nature of this diet, it is imperative that you consult a medical professional prior to beginning such a regimen – especially if you have any medical conditions. Any dietary modifications should be closely tracked so you can monitor any changes that are occurring and that you are being safe in what you are doing. As was discussed at the beginning of this post, the ketogenic diet is all the talk right now. But that doesn’t mean that everyone should do it. Make a carefully informed decision before you go down this road or any road for that matter. As it is often said, your body is a temple – take care of it!
