Nutrition, Supplements
The Ketogenic Diet
Jun
The Ketogenic Diet
The ketogenic diet has gained popularity recently, with some claiming this way of eating can have incredible benefits to long-term health. So what exactly is the Ketogenic Diet and does the evidence truly stack up to back up the claims? After a bit of research this is some of the information that I was able to put together.
What is a ketogenic diet?
A ketogenic diet is a diet very low in carbohydrates and very high in fat. The reduction in the consumption of carbohydrates places the body in a state of ketosis, which is a metabolic state where fat provides most of the fuel the body requires to function.
What constitutes a diet that’s low-carb and high-fat?
A standard ketogenic diet is usually comprised of approximately 20 per cent protein, 75 per cent fat, and 5 per cent carbohydrates, where approximately 10-50g of carbohydrates are consumed each day. When compared to a general healthy diet, the distribution is far more even, with approximately 20-30 per cent protein, 20-30 per cent fat and 30-40 per cent carbohydrates.
Who should do the Ketogenic Diet?
Ketogenic diets are reportedly useful for weight management. When reducing carbohydrates, it is normal to see the number on the scales go down, due to the body losing water as a result of carbohydrate stores being used up. Fat and protein are also very satiating, meaning that it is possible you will feel fuller. This means potentially fewer calories are consumed, so weight loss is as a result of reduced calorie consumption, rather than the low-carb diet. That said there is some research which indicates that low carbohydrate diets can assist with weight loss, particularly in severely obese individuals.
The cons to a Ketogenic Diet?
Some of the claims of the efficacy of a ketogenic diet are overstated, particularly in relation to weight loss, increased lean mass and increased longevity. More high quality research is needed to support these claims.
Also, following this diet can be really difficult, particularly in the long-term. Fruit, grains, beans and legumes, starchy vegetables, most dairy, along with most processed foods need to be removed from the diet. This usually means that day to day eating needs to be highly structured and planned, and eating out and social arrangements can become much more difficult.
This lifestyle also means significantly less fibre and prebiotic foods going into the diet, which can have a negative impact on many aspects of health – particularly in gut health.
How to do the Ketogenic Diet
If someone needs to follow, or wants to try out a ketogenic diet, it is recommended to work with a dietitian who is skilled in this area to help ensure all nutrition needs are covered. I’m not going to list me recommendations as I don’t want someone to follow my guidelines as I’m not qualified to give that sort of advice.
SUPPLEMENTATION WHILE IN A STATE OF KETOSIS
Switch Nutrition has a supplement range that has some product that have been designed around the KETO diet. Take a look:
Switch Nutrition KETO SWITCH – Consumed before fasted cardio or upon rising for best besefits. Can also be taken before exercise or before mentally demanding task to improve clarity and thought processes.
Switch Nutrition AMINO SWITCH – While training fasted or in a state of Ketosis to prevent muscle breakdown. Can also be consumed post workout for recovery or in between meals.
Switch Nutrition POWER SWITCH – Before training to give energy especially if training fasted.
Switch Nutrition THERMAL SWITCH – Can be used upon rising and mid afternoon as a thermogenic product that will provide energy through ingredients that can help with fat burning and fat oxidation.
Switch Nutrition ADRENAL SWITCH – Consume after training or before bed to improve recovery and quality of sleep.
All in all, low carbohydrate, ketogenic diets will have some positive health benefits, but it is important to not view it as a cure.
Use it as a means to drop 5 or 10kgs then slowly implement a more reasonable amount of carbohydrates while minimising a weight gain rebound.
I am more than happy to talk to people more about the issue if they are interested. Send me an email and we discuss the various aspects of this type of eating plan or possibly one that suits you better!