Ketogenic Diets: Learn the basics by Corrin Ainley Naturopath ND, Nutritionist
Following my last article on how to choose the right diet, this month I’m discussing the Ketogenic approach.
This low carbohydrate, high fat diet puts your body into a metabolic state called Ketosis, and when this happens your body becomes incredibly efficient at burning fat for energy.
Scientists have found Ketosis to be effective in the treatment of a number of health conditions, including weight loss, reduction in blood sugar and insulin levels, and lowering the risk factors for a number of diseases. The typical food intake for a day contains 75% fat, 20% protein and 5% carbohydrates from low carbohydrate vegetables and fruit.
Because fat is satiating, eating high fat also controls appetite. This helps people with compulsive eating, excess hunger and cravings, which are often the reasons why diets fail. The good news is you can eat a wide variety of tasty and nutritious meals on the ketogenic diet.
Table 1: These are some of the foods available on the Keto diet.
|Meats: organic where possible, grass-fed red meat, chicken with skin, duck, and pork.|
|Fatty fish: such as salmon, trout, mackerel, anchovies etc.|
|Eggs: pastured organic|
|Butter and cream: grass-fed where possible|
|Cheese: goat, brie, cream, cheddar, mozzarella|
|Nuts and seeds: pecan, macadamia, cashew, almonds, chia seeds, pumpkin seeds|
|Healthy oils and fat: extra virgin olive oil, coconut oil, avocado, coconut cream|
|Avocados: dips, spreads and added to meals|
|Low-carb vegetables: green leafy vegetables, zucchini, broccoli, cauliflower, peppers etc|
|Herbs and spices: curry spices, parsley, coriander, Italian etc.|
|Condiments: mayonnaise, Dijon mustard, low sugar dressings, Greek yoghurt|
Working with an experienced practitioner will ensure you have an easy transition and best outcomes from the Ketogenic diet. I provide the most comprehensive plan for my clients, along with functional lab testing to assess other weight loss barriers involving metabolism, hormones and stress.
While there is no one size fits all, nutritional science, clinic trials and the success of many of my clients using a keto approach is very persuasive. It generally is a diet used for a specific period of time, ultimately transitioning to a maintenance plan that is sustainable.
If you’re motivated to start, or need help because you’ve plateaued please don’t hesitate to contact me at Rener Health Clinics on 9330 2922, email firstname.lastname@example.org.
I’ll look forward to working with you.