Ketogenic Diet

ketogenic-dietA ketogenic diet is a diet high in fat and protein, and virtually no carbohydrate. This will force the body into a state of ketosis whereby ketones are used as a fuel source – rather than glucose.

Ketogenic diets have been used to treat epilepsy and for weight loss.

Many body builders also use a ketogenic diet during their ‘cutting’ phase (attempting to burn as much fat as possible while retaining muscle mass). Ketogenic diets have gained some popularity due to the extensive media coverage of low/no carb diets such as Atkins.

Is a Ketogenic Diet Healthy?

A ketogenic diet is suitable for some people – but most definitely not all. Depriving the body of carbohydrates can place significant strain on the body – particularly liver and kidney function.

Many people will feel considerably fatigued during the first few weeks of ketosis – the body is trying to adapt to using ketones as a fuel source. Ketones are a byproduct of fat metabolism (fat burning).

There are many opposite schools of thought regarding the safety of a ketogenic diet – however the fact that many epilepsy sufferers have successfully been using ketosis for years – certainly gives the diet some credence.

However, it must be done carefully. Many who start the diet stop it within a few days due to the fatigue and difficulty encountered.

Ketogenic Resources

  • Fat: The Weight Loss Secret
  • The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner which retails for $29.95.
  • www.epilepsy.org.uk/info/ketogenic.html – Information on the ketogenic diet from Epilepsy Action UK.
  • http://www.ketogenic-diet-resource.com/ketogenic-diet-plan.html
  • Other Ketogenic diets – Lindora, Atkins
  • Ketosis Guidelines

    In order for ketosis to begin dieters must strictly follow these guidelines:

    1. Eat no more than 60 grams of carbs per day or 5% total calories.
    2. 70% of your calories should be from fat.
    3. 25% should be from protein.

    If too much protein is consumed your body will convert it to glucose rather than converting fat to ketones.

     By Mizpah Matus B.Hlth.Sc(Hons)
      References:
    • Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet To Treat Obesity and HyperlipidemiaA Randomized, Controlled Trial. Annals of internal medicine, 140(10), 769-777. link
    • Swink, T. D., Vining, E. P., & Freeman, J. M. (1996). The ketogenic diet: 1997. Advances in pediatrics, 44, 297-329. link
    • Neal, E. G., Chaffe, H., Schwartz, R. H., Lawson, M. S., Edwards, N., Fitzsimmons, G., … & Cross, J. H. (2008). The ketogenic diet for the treatment of childhood epilepsy: a randomised controlled trial. The Lancet Neurology, 7(6), 500-506. link

    13 Comments or Reviews

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    1. bahar 7 months ago

      please tell me my macros because this is so confusing i keep getting it wrong….if i want to start OMAD diet/ 1 meal a day + keto diet
      i am female 31 yrs, 5ft 6inch hight, 165 weight, work out 60 min fast workout for 5 days a week.

    2. CJ 7 months ago

      Just so you know, the macro calculator on this site automatically populates the Keto macro ratios as 10/45/45 when you click on the word “Keto” in the Common Macro Ratios box. This is incorrect and should be changed to the correct macros of 5/25/70.

    3. Kevin Short

      I started on a ketogenic diet on May 11, 2010 at 245 pounds; I am 6 feet 2 inches tall, and 52 years old. I have lost over 35 pounds so far, and a recent blood test showed all my numbers right in the good zone. There was one low number: sodium. I guess I should use more salt! I do take some of the best-rated vitamins, to make sure my vitamin K (and others) are good. I find it very easy to maintain. Two weeks into the diet I was having craving for sweets — but I turned my food over to the care of God, and immediately all cravings stopped. It works!

    4. Shay

      I started a 600 calorie ketogenic diet under a medical doctor on June 10th. I have a ton of vitamins/supplements that I have to take, along with a b-12 mixture (with some other things) that I take every 4 days and an appetite suppressant (1/2 a table twice a day..morning and very early afternoon).

      I have a ton of energy and up until now (the 3rd day), the diet has been easy. I don’t get hungry and I have a bunch of energy!

      I am a diabetic and just wondering how long it takes to see results. I know that it has only been 2 days, but it does not appear that any weight has been loss on my end.

      And, the only other liquids that I have been drinking beyond the shakes I was given is water. I’m drinking about 130 oz a day.

    5. Holly

      I have been on a ketogenic diet for the past 6 weeks and have noticed weight loss within the first week. My body has slimmed down significantly and left me with ungodly stretch marks. I recommend doing lots of light exercise at first and increase it gradually. I’ve noticed my acid reflux has almost disappeared and I’m no longer constipated. I would recommend this diet to everyone; however, it is definitely for those with discipline.

      • bahar 7 months ago

        so this diet causes severe stretch marks?? tears :((

        • Heath 5 months ago

          Accelerated growth under the skin stretches it out, which is what causes stretch marks. When you lose weight, and the skin is under less tension, those stretch marks appear to be more visible. Women who have had children often exhibit this on their bellies.

          It is better to have stretch marks and a lower body fat than to remain fat so that whatever stretch marks you may have aren’t “as visible”. Besides, you should wear stretch marks as a badge of honor. You had a baby. You grew huge muscles faster than your skin could adapt to. You used to be fat and are not as fat as you used to be. These are all things to be proud of, and stretch marks give us a reminder of that journey.

    6. Terri

      I havent tried any diets yet, wxcept cutting back on junk food,just wanted to know if anyone knew what kind of diet is safe and works for children ages 12 & 8. They are getting bigger(stomach’s) every week I think. Could use some input.
      Thanks…

    7. gisele

      I have lost 105 lbs in one year being in ketosis, feel ery energenic,, actually have a bounce in my step and no more blood pressure issues, no more feeling bloated . we recommend to all

    8. tianti kiser

      where are you located?

    9. Mary

      I do a ketogenic diet, and it has been very beneficial. i have very regular BMs without the aid of scratchy fiber. No cholesterol problems. I absorb nutrients much easier than before. If you stick with it, it will stick with you. I highly recommend it.

    10. Mark

      I used this diet before going on a more moderate diet, and was advised to work out really hard during it – the theory being that if you don’t, the cholesterol and fat’s gonna get me into trouble! The diet definitely worked – my workouts got really aggressive too, and I felt no ill effects after three days. I will recommend this though……if you don’t taker a fiber supplement twice a day with this diet, you are asking for BIG trouble in the bathroom!

    Last Reviewed: April 3, 2018