The ketogenic diet was created by doctors in the 1920s to treat epilepsy. It has now been adopted as a controversial weight loss diet.
The keto diet basically starves your body of its preferred energy source: carbohydrates and glucose. The diet changes your energy intake and macronutrient profile from:
45-60% carbohydrates to 5-10% (or less than 20 g per day)
20-35% fats to 55-60%
10-35% protein to 30-35%
Therefore, the keto diet decreases the amount of carbohydrates you consume and increases your energy intake from fats and protein. Eating large portions of fats and protein may create unhealthy eating patterns, including eating loads of saturated fat, which is not good for cardiovascular or gut health. The healthy way, which I promote and use, includes incorporating good fats from plant sources, eating lots of vegetables and salad and eating a small portion of meat.
This change in eating patterns switches your body into fat-burning mode, and your body will burn fat as fuel. As a by-product, ketones are created. Too many ketones can cause a condition called ketoacidosis. For this reason, and due to carbohydrate restriction, the keto diet should not be used by children, teenagers, pregnant or lactating women, diabetics, or those with kidney disease or an eating disorder. Therefore, a keto diet should only be undertaken with medical supervision.
It is a great way to drop fat quickly for those who can try a keto diet. Clients will generally see:
Loss of 0.5-2 kilos of fat per week!
I will generally recommend a certain amount of weeks of the diet based on how much someone wants to aim to lose.
The keto diet is a short-term solution to a long-term issue. I do not recommend staying on it long-term as it can strain your kidneys. We also track your ketones while you do the diet to make sure your ketone production isn’t too high, and you aren’t heading into ketoacidosis.
The keto diet can get quick results, but weight must also be maintained. Therefore, after being on a keto diet, I will put clients onto a maintenance diet to maintain their current weight. A maintenance diet involves slowly swapping healthy lower carbohydrate options before returning to a “normal” diet.
If you have a few kilos to lose and want to lose them quickly, a keto diet is an excellent start if it is safe for you! I specialise in weight loss and can help you to find the right program to suit your needs.
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