The ketogenic diet has grown in popularity in the past few years and for good reason, people are finally starting to realize that fats don’t make you fat and too many of the wrong carbs cause obesity, diabetes, and hormonal imbalances.
A 2014 review published in the International Journal of Environmental Research & Public Health states “One of the most studied strategies in the recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters.”
New to the ketogenic diet (or ketosis diet) and wondering how it works? Want to know what the pros and cons of eating “very low carb” are? More importantly, would you like to know if the ketogenic diet is healthy or deadly?
Here are some of the the benefits of the ketogenic diet:
- Weight loss is a huge benefit of ketogenic diets due to lowered insulin levels and the body’s ability to burn stored fat. I’ve personally found that the classic ketogenic diet is quite possibly the best diet for weight loss, especially considering how quickly it usually works.
- Following a ketogenic diet may also help prevent and even kill cancer cells. There are several medical studies — such as two conducted by the Department of Radiation Oncology at the Holden Comprehensive Cancer Center for the University of Iowa, and the National Institutes of Health’s National Institute of Neurological Disorders and Stroke, for example— that show the ketogenic diet is an effective treatment for cancer and other serious health problems.
- A modified ketogenic diet (what most people think of as a moderately low-carb diet) can be beneficial for most relatively healthy adults who are at an increased risk for metabolic syndrome, including those struggling with losing weight or controlling levels of blood sugar (glucose). Studies show that high-fat diets like the ketogenic diet also do not typically raise cholesterol and may actually reduce cardiovascular disease risk factors, especially in those who are obese.
- Additionally ketogenic diets have been used to treat and even help reverse cognitive impairments, including Alzheimer’s symptoms.
How do keto diets work?
When you keep carbs very low for an extended period, the body enters nutritional ketosis.
Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate.
On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel.
Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake).
The human body can use both glucose and ketones for fuel.
Is Ketosis Healthy Or Deadly?
Most people believe one of two things about the Ketogenic Diet:
1.) It’s like Atkins, Paleo, and Low-Carb so it must be healthy, will help you lose weight, and allow you to live forever.
2.) The ketogenic diet is VERY unhealthy because it’s too high in fat, it will end up clogging your arteries, destroying your health, and killing you with a slow and painful death.
So, which is it? Is the ketogenic diet healthy or deadly?
I’ve been a Holistic Nutritionist for 11 years and have studied just about every ketogenic-based Dr. providing information on ketosis. One of my Ketogenic Mentors, Dr. Berg provides a brief video below answering this question just about better than any other Dr. out there:
Will Fat Make You Fat?
I’m going to share with you the benefits of a high-fat, low-carb ketogenic diet.
Ketogenic diets can actually help weight loss, cancer, and even Alzheimer’s disease. When you are on a ketogenic diet, it means you are putting your body into a state of ketosis, which means your body is burning fat for energy rather than carbohydrates.
The ketogenic diet could be the best diet for fat loss, however I don’t believe anyone should be on this diet for more than 3-6 months. The reason why this diet works so effectively is your body stops feeding on sugar and starts burning your fat. The diet consists of about 80% fats, 10% carbohydrates, and 10% protein.
The ketogenic for cancer: The cancer cells have no sugar to feed off of, so they get starved to death. This is why the ketogenic diet is great for cancer patients.
The ketogenic for weight loss: Your body starts burning it’s own fat for energy 24/7 which shaves off fat more rapidly than other diets.
The ketogenic diet for Alzheimer’s disease: You need to support the brain nerve system with healthy fats. Your body in a state ketosis is critical for the brain and the natural treatment of Alzheimer’s disease.
While on the ketogenic diet, you want three types of healthy fats: healthy saturated fats, omega 3 fatty acids, and omega 9 fats.
After reading the above benefit list, would you say that fat makes you fat?
Or would you say the ketogenic diet is deadly?
It’s clear the ketogenic diet is one of the healthiest, best weight loss diets on the planet.
For more on the ketogenic diet, you can check out this article: How To Use The Ketogenic Diet To Quickly Lose 50 Pounds Or More
How can I tell I’m in ketosis?
There are many signs which suggest you might be in ketosis:
- Rapid weight loss, usually due to a drop in water weight
- Better feelings of satiety and reduced food cravings
- Increased energy and better mood
Many experts and keto advocates suggest spending tons of money on Keto strips, supplements, or breath analyzers. If you can afford to invest in that and you have the time, go for it.
I personally would rather spend money on high-quality food and save time on food prep and planning my meals. If you understand how to balance your foods, getting into ketosis is inevitable.
In the 3-Week Ketogenic Diet I make things simple and delicious providing you with over 75, 10-20 minute tasty keto-friendly recipes, a list of over 100 keto-approved foods, and a complete meal plan laid for 21 days.
Anyone can follow The 3-Week Ketogenic Diet.
Should You Try a Ketogenic Diet?
No single diet is suitable for everyone, especially since individual metabolism, genes, body types, lifestyles, taste buds and personal preferences differ.
However, the ketogenic diet can work wonders for people who are overweight or at risk of metabolic syndrome.
Nevertheless, if you dislike high-fat foods but love carbs, this diet may be hard for you to stick to. If you still like the idea of a low-carb diet, then carb cycling or a standard low-carb diet may be better options for you.
Ketogenic diets may also be used in the short-term, to help you lose fat and improve health. Yet this requires a lot of discipline, and must be followed with healthy eating.
A ketogenic diet may also not be the best option for elite athletes or those wishing to build large amounts of muscle. Vegetarians or vegans may also struggle with this diet, due to the key role played by meats, eggs, fish and dairy.
Additionally, the transition to a ketogenic diet can occasionally cause negative symptoms that are often referred to as “keto flu.”
This may include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and poor exercise performance.
While this only happens rarely, it may cause some people to quit before they even get started properly, especially as the first few weeks of any diet are the toughest.
Due to the very limited carb intake — less than 50 grams per day — ketogenic diets also may not be suitable for people who want to take the weekend off.
The 3-Week Ketogenic Diet can provide amazing results if you stick to it. However, it may not be the best option for everyone. If you’re a person who can stick to a simple diet for 3 weeks and are willing to commit to it, the 3-Week Ketogenic Diet is perfect for you.
Sure, there’s a small investment, so ask yourself, how much are results worth to you! Remember, those who pay, pay attention and take action!
Where Should You Start With A Ketogenic Diet?
There are plenty of great Ketogenic free resources on the internet and bookstores, of course I’m biased and have created a Ketogenic Diet with YOU in mind. That is, if you like simple, sustainable, achievable, and delicious recipes and meal plans.
Not sure on how you can eat keto style?
Then here are some breakfast, lunch, and dinner ideas for every day of the week.
- Bacon and Eggs: Several slices of bacon, some fried eggs, mushrooms, and a grilled tomato.
- Keto Smoothies or Shakes: A high-quality protein powder, specific fats, and greens make a great smoothie.
- Mackerel: A baked or steamed fillet of mackerel with some leafy greens sauteed in butter.
- Omelet: A cheese and vegetable omelet using your favorite veggies.
- Boiled Eggs: Several boiled eggs, some cheese, and an avocado.
- Scrambled Eggs: Scrambled eggs with some meat and veggies of your choice.
- Ham, egg and cheese melt: A ham, melted cheese, and egg sandwich. While bread isn’t keto-friendly, you can use a low-carb bread recipe such as cloud bread.
- Keto Salad: Chicken/turkey/roast beef/fish/etc…, salad greens, cherry tomatoes, balsamic vinegar, and extra virgin olive oil.
- Cloud Bread Sandwich: A ham, cheese, and salad cloud bread roll.
- Low Carb Sushi Roll: Instead of using rice in the nori wraps, use cream cheese instead. Then add some sashimi of your choice (salmon, tuna, or shrimp tastes good!).
- Tuna or Salmon Lettuce Wraps: Lettuce makes a great bread substitute and you can add anything to your wraps!
- Pork Chops: A pork chop cooked with onion and garlic, and some buttered asparagus.
- Cream Salmon: A fillet salmon covered in coconut cream cheese sauce, with some broccoli and mushrooms.
- Steak: A piece of steak with mushrooms, garlic, and green beans.
- Sausages: Some (real meat) sausages, with spinach or kale with butter and sauteed garlic and onions.
- Chicken Curry: Curries are a great meal for ketogenic diets because they are mainly fat and protein. All you have to do is skip the rice, potatoes, or sweet potatoes.
- Low Carb Pizza: Make a low-carb pizza; it tastes great, and it’s reasonably healthy.
Ketogenic recipes don’t have to be boring or restrictive. All of these meals and the recipes I provide in the 3-Week Ketogenic Diet are delicious, simple to make, and will promote fat-burning.
If you’re still on the fence about trying a ketogenic diet, I have some even better news…
Let’s Recap Some Of The Benefits Of A Ketogenic Diet
Keto wouldn’t be so popular if it didn’t have benefits–and there are many of them.
Increased insulin sensitivity and reduced insulin resistance: As ketogenic diets cut out sugar and carbohydrates, blood sugar levels tend to fall. In recent times, many people with diabetes are successfully managing their condition using this keto plan.
Reduction in blood pressure: High blood pressure (hypertension) is a significant risk factor for cardiovascular disease and stroke. Conventional advice may over-estimate the impact of salt, and excessive refined carbohydrate intake has a larger effect on blood pressure than sodium. Ketogenic diets naturally reduce refined carb consumption, and many following such diets experience a decrease in blood pressure.
Easy dieting: Have you ever tried a low-fat diet before? If you have, you may remember how difficult it can be to control food cravings. Keto diets encourage satiety due to their higher fat and protein content.
Keto helps manage brain-related diseases and illnesses: Ketogenic diets can be therapeutic for a variety of brain conditions, whether severe chronic diseases or mild problems. Research shows that being in ketosis has potential benefits for brain tumor cases, depression, epilepsy, and migraines.
Increase in “good” HDL levels: Lower intake of carbohydrate combined with higher fat consumption tends to increase high-density lipoprotein (HDL) levels. Cardiovascular researchers accept that higher HDL levels are protective against heart disease.
Big reductions in triglycerides: Triglycerides are one of the major risk factors for cardiovascular disease. Carbohydrate restriction leads to lower triglyceride levels and improved blood panels.
Leads to greater weight loss than other diets: In several studies directly comparing low-carb and low-fat diets, diets low in carbohydrate promote more significant weight loss. This weight loss is likely due to greater satiety from foods higher in fat and protein.
May protect against some cancers: Cancer cells have a preference for glucose to fuel growth. And while they can still grow in carbohydrate-restricted conditions, some studies suggest that ketogenic diets may help prevent/fight certain cancers.
Possible benefits for Alzheimer’s disease: Ketogenic diets may help by supplying the brain with ketones, which it can use for energy. Alzheimer’s patients have impaired glucose metabolism, and studies show ketone levels positively correlate with memory performance and cognition. Coconut oil and MCTs are two keto-friendly foods that have shown the most promise to helping Alzheimer’s disease.
It’s enjoyable, and it’s sustainable: What sounds more appealing to you: low-fat crackers, skim milk, and a fat-trimmed chicken breast? Or steak, cheese, and some dark chocolate? The answer is pretty clear a ketogenic diet is more delicious, easier, and more sustainable.
Get Healthy On A Ketogenic Diet
Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?
What are THEY doing that you aren’t?
I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.
It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.
When I launched the 3-Week Ketogenic Diet 1 year ago, I never thought over 3,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.
The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.
If you’d like to become the next success story, then watch the free presentation and read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages: