What is a Ketogenic Diet?
A ketogenic (keto) diet is a great way to start moving forward with your health and wellness! To put it very simply: a keto diet is one that focuses on helping your body promote the breakdown of fats for fuel, instead of carbohydrates. The benefits of following a ketogenic diet can include weight loss, improved cognitive performance, balanced blood sugar, and better cardiovascular health. The keto plan splits your diet into three main areas:
- Low amounts of Carbohydrates
- Moderate amounts of high-quality protein
- High amounts of healthy fats
How does it work?
After 2-7 days of following a ketogenic diet, your body begins to enter ketosis, which means it starts running out of glucose and carbohydrates for cells to use as energy. To solve this problem, your body starts to produce ketones to replace the missing carbs and burns more fat in the process. Ketones can be measured in the blood and urine to ensure that you stay in ketosis during the keto diet. Ketones can be monitored in a variety of ways, such as breath or urine strips, but blood testing is the most accurate method.
What does a Typical Keto Meal Look like?
- 10% carbohydrates such as leafy greens, non-starchy vegetables, and some beans and berries.
- 20% proteins such as fish rich in omega-3 and organic/grass-fed animal protein.
- 70% high-quality fats such as avocado, nuts, seeds, unsaturated triglyceride oils, and coconut.
However every person is different, and Dr. Axline may recommend a customized plan for patients depending on physical activity and personal health goals.
What are the benefits of a ketogenic diet?
Mental focus—When following the ketogenic diet, the brain starts using ketone bodies instead of glucose as energy. This changeover helps to encourage nerve growth factors and more connections between brain cells, meaning increased mental alertness, more focus, and overall improved cognitive function.
Blood sugar management—Studies have shown that low-carbohydrate diets help support insulin metabolism in the body. Without carbohydrates, your body is forced to maintain blood glucose levels by breaking down pats and proteins.
Weight loss— The ketogenic diet encourages your body to use fat as fuel, and clinical studies support its use for weight management. Plus by eating more proteins and high-quality fats instead of carbohydrates, most people feel full sooner and find themselves eating less.
Increased energy—In ketosis, your body uses fat as fuel instead of glucose, to provide the brain with a consistent supply of the ketone bodies necessary to sustain physical performance.
Better heart health—A ketogenic diet has been shown to help support Cardiovascular and metabolic health by boosting blood lipid and fatty acid metabolism.
Get your Ketogenic diet started today with the help of the dedicated staff here at Dr. Axline’s office! Through bloodwork, diet personalization, and physicians guidance, we make sure your keto diet is as successful as possible and help you reach your weight-loss and health goals. Call our office at (972) 538-2100.