The ketogenic (or keto) diet has become very popular over the past few years. Many people have gained significant weight loss by adopting this diet. The main premise of the ketogenic diet is that a person should consume 70% fat, 20% protein, and about 10% carbohydrates – in other words, it’s primarily a plan high in healthy fats, moderate protein, and low in carbohydrates.
While many people have had success with the ketogenic diet, there is a lot of confusion surrounding this diet. As with any diet, consult your doctor before you begin to be convinced that it is right for you. In addition, people on a ketogenic diet need to hydrate, as they often experience constipation – some also report fatigue and menstrual irregularities. However, others report feeling better mentally, especially if their excess weight starts to come off.
How Does The Keto Diet Work?
The low carbohydrate and sugar intake in a ketogenic diet prompt the liver to produce ketone bodies, which leads to the burning of fatty tissue. The body is made to look hungry, thus depleting all the glycogen stored in the liver within one to three days. After glycogen is depleted, the body enters a state of ketosis and begins to degrade fatty tissue for energy.
The ketone bodies synthesized by the body consist mainly of beta-hydroxybutyric acid and acetoacetic acid. These molecules are then taken up by the body’s organs, muscles, and brain, where they enter the cells and are used by the cell’s “powerhouse” (or mitochondria) to produce energy.
As long as a person continues to do his or her best to reduce carbohydrate intake to less than 50 grams per day (20-25 grams of net carbohydrate) and remain physically active, he or she will remain in a state of ketosis. If sugar and carbohydrate intake exceed the prescribed amounts, or activity levels decline, liver glycogen stores will recover and fat burning will cease.
Food and Supplements to Help Support People on a Keto Diet
Nuts
There are many types of nuts, each of which contains many different vitamins and minerals. They are an excellent source of healthy fats and protein due to their high content of essential fatty acids. In addition to their cardiovascular and brain benefits, they are a great snack that helps curb the desire to eat.
- Almonds: rich in calcium, magnesium, and vitamin E.
- Walnuts: rich in omega-3 fatty acids and oxidants. They help to lower cholesterol.
- Hazelnuts: rich in vitamins C and B. They are also a good source of calcium and magnesium.
- Cashews: rich in iron and high in magnesium. They are also an excellent source of the micronutrient copper, which helps the body produce blood red blood cells, as well as form healthy blood vessels and bones.
Seeds
- Chia Seeds: A good source of protein and omega-3 fatty acids, which studies have shown to have many health benefits. They may be effective for people who want to lose weight, as they also seem to help lower blood sugar. A 2010 study in the European Journal of Clinical Nutrition showed that chia seeds helped lower blood sugar and blood pressure in people with diabetes, and a 2017 study showed that adding chia seeds to yogurt helped increase satiety.
- Hemp Seeds: This is a great source of nutrition that has been consumed for thousands of years. It’s important to add hemp seeds to your diet, especially if a person is on a ketogenic diet. These seeds are produced from the same plant that produces cannabis, however, they contain little to no tetrahydrocannabinol, a component of the cannabis plant that causes psychoactive euphoria. Hemp seeds contain more than 30 percent fat and are rich in omega-3 fatty acids, alpha-linolenic acid, and a healthy dose of omega-6 linoleic acid. According to research, hemp seeds also contain important gamma-linolenic acid (GLA), which is beneficial for vascular health. They are also an excellent source of protein, and many people will add hemp seeds to smoothies, salads, and ketogenic fat-bomb snacks.
Supplements
- Multivitamins: a study in the June 19, 2002 issue of the Journal of the American Medical Association recommends that all adults take a multivitamin. Good quality multivitamins are an additional assurance that the body is getting the vitamins it needs, and they provide additional nutrients when a person is on a restricted diet, such as a ketogenic diet and/or engaging in intermittent fasting. They are essential for people who are on a ketogenic diet. Recommended Dosage. Take the recommended dose as indicated on the label.
- Raspberry ketones: Some studies have shown that raspberry ketones promote fat burning, while other studies using animal models have shown that raspberry ketone supplementation helps prevent the formation of a fatty liver. In a 2013 study in the Journal of the International Society of Sports Nutrition, people who took supplements containing raspberry ketones (and other herbal ingredients) showed better weight loss compared to those who took a placebo. More research on raspberry ketones is needed.
- Whey protein: It is a supplement often taken by people who exercise regularly and is also often used as a meal replacement by people who want to maintain weight or lose weight. Derived from milk, whey protein is also a popular source of protein for people who want to build muscle. Whey protein shakes can be used as a meal replacement for people on a keto diet. Recommended Dosage. Take the recommended dose as stated on the label.
- Pea Protein: People who take a keto diet should also consider consuming pea protein, meal replacement shakes, or plant-based protein powders. Pea protein is suitable for those who do not eat dairy products, such as those who follow a vegetarian diet. One serving contains less than 1 gram of carbohydrates. Recommended Dosage. Take the recommended dose as indicated on the label.
- Magnesium: This large amount of mineral should be taken if muscle cramps occur on this diet. Consideration should be given to taking 125 mg to 500 mg of a magnesium chelator (magnesium methylate, magnesium citrate, magnesium malate) daily. Since constipation often occurs in people on a keto diet, taking magnesium will help with normal bowel movements.
MCTs
Medium-chain triglycerides (MCTs) can also play an important role for people who want to lose weight. Many people who follow a ketogenic diet supplement their energy with MCTs, which they are less likely to store as fat than regular long-chain triglycerides, and a 2015 study showed that consuming MCTs can help with moderate weight loss. In addition, blood cholesterol levels did not appear elevated. They can be consumed by the teaspoon or added directly to smoothies. Recommended Dosage. Take as directed on the label.
Coconut oil is one of the most popular MCTs, and regular consumption is good for brain health and helps with weight loss. a 2009 study showed that consuming coconut oil for 12 weeks helped reduce waist circumference.
