Ketogenic Diet
What is the Ketogenic Diet?
The Ketogenic or Keto diet for short is a buzzword now, but it’s not new! Decades ago, it was used primarily to treat epilepsy in children whose seizures were uncontrolled. Research found that those with epilepsy had fewer seizures when in a state of ketosis vs. being glucose dependent. Today, there are many more applications for this diet that show promise to continue researching for more potential benefits. But, let’s take a deeper dive into what being in ketosis really means!
Being in ketosis means that the primary fuel source in the diet is fat, instead of carbohydrates. When you become fat adapted and burn fat over glucose, the body makes byproducts called ketones which the brain used for fuel. This spares glucose, the primary fuel source for the red blood cells, endocrine system and muscles. Traditionally, carbs make up 45-65% of our daily intake, protein makes up 10-35% and fat makes up 20-35%. On the keto diet, one might be consuming as much as 70% fat, 20% protein with a mere 10% coming from carbohydrates. One a standard 2,000 calorie diet that is only 50 grams coming from carbohydrates. A very strict approach to this diet might allow only 20 grams of carbohydrates, while a more moderate approach may allow between 40-60 grams depending on goals and taking into account each individuals therapeutic need.
So, what are some reasons to pursue a very low carbohydrate diet like this? Evidence is suggesting that the ketogenic diet is a great way to spark weight loss. Since it’s very low carbohydrate, this keeps insulin (our fat storage hormone) low. This means that fat stores can be unlocked and used for fuel. Additionally, prevention and improvement of neurodegenerative diseases like Alzheimer’s and Parkinson’s Disease have been seen with high fat diets. The brain seems to do very well when using ketones for fuel instead of glucose. These applications are very relevant for Americans today, as neurodegenerative diseases and obesity are on the rise. Maybe even more important, are the applications for cancer. Cancer cells love sugar (glucose). Starving the cancer cells on a ketogenic diet shows promise in slowing cancer progression.
One drawback to the keto diet is that it is usually low in fiber since fiber is found in carbohydrate rich foods. GI issues like constipation, cramping or acid reflux may occur. One way around this is to count only net carbohydrates. That is, total carbohydrates minus the total fiber. This is usually a more moderate approach, but still confers the benefits of a traditional diet and keeps carbohydrate intake low.
The long term effects of the ketogenic diet are still being studied, but it shows much promise for short term use. Pregnant or nursing women, those with gallbladder disease or insulin dependent diabetics should use caution and discuss with their health care or dietary professional before implementing and keto changes into their diet.
If you want to learn more about this diet, book an appointment with Liz or check out “The Keto Diet”, a great comprehensive read on those curious about whether a high fat diet might be right for them. Remember that every body is different and diets should be tailored to what works best for your health and wellness goals.
Here is an example of the satiating kinds of meal plan a person can enjoy on the Keto Diet!
For breakfast you might have scrambled eggs and add in heavy cream, chives, and up to 4 slices of your favorite nitrate free bacon. With so much dense nourishment, you will hardly notice that you skipped the bread!
For lunch, put your favorite protein on a bed of baby salad greens, add a vinegar or cream based dressing.
For dinner: Go all out with a generously cut Ribeye that can be enjoyed with mushroom cream sauce and several ounces of broccoli.
Health and Wellness,
Liz Mckinney, CNS, LDN
Learn MoreAnti-Inflammatory Diet – Including Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.
Anti-Inflammatory Diet for wellness, food as therapy.
Anti-Inflammatory Diet, What it is, What it Does and Including a Meal Plan by Licensed Nutrition Counselor, Liz Mckinney, CNS, LDN.
Every standard anatomy course covers a section on inflammation, health circles and modern medicine studies how this physiological process effects our bodies. Modern science has uncovered much evidence related to how our dietary consumption fuels our internal inflammation. To understand inflammation, let’s talk what about what inflammation really is. Inflammation is a normal part of our body’s healing process. Think of the redness, pain and swelling that comes along with an acute injury. These are bio-markers that our white blood cells are migrating to the origin of a wound, when the white blood cells arrive they will unfold to facilitate the healing process. This mechanism is a normal and necessary indication that our immune response is hard at work. But what happens when our immune systems are working over time in a way we can’t see? This is a part of what is termed ‘chronic inflammation’, and our diet definitely plays a large role in both calming it down or conversely, throwing fuel on the flames.
Chronic inflammation is a contributing factor to many common diseases in the U.S today. Obesity, heart disease, and Type 2 Diabetes are some common diseases to which inflammation contributes to the onset and progression (Lopez-Condelez 2017). Additionally, according to a 2018 study Dr. Billmore et, al, which was published in Nature, there is also evidence that inflammation may contribute to certain forms of depression as well as aiding in the development and progression of this mental health disease, inflammation is also being study as a contributing factor in the development of other mood disorders. Of course diet alone can not provide total therapy for depression or disease but it is an important pathway to providing our best course to become well.
The fact is when our immune system becomes chronically activated, low-grade, systemic inflammation occurs. Even if you aren’t suffering from an overt disease, things like stress, leaky gut, food sensitivities and even an imbalance in our gut micro-biome all are capable of pushing our bodies into an inflammatory state. The consequences of chronic inflammation are serious. Increased risk of neuro-degenerative and cardiovascular disease, trouble losing weight, digestive problems, hormonal imbalances, and cellular damage may all occur as a result.
Our food choices can either promote or calm inflammation. Many of the diseases and problems listed above may be prevented or mitigated with an anti-inflammatory diet. The top foods that commonly contribute to chronic inflammation in the standard American diet are:
- Refined grains (bread, crackers, cookies, cakes, snack foods)
- Dairy (all cow dairy products including milk, ice cream, and yogurt
- Sugar (table sugar, high fructose corn syrup, sugar alcohols or artificial sweeteners)
- Vegetable oils (Canola, Corn, Safflower, Sunflower and Rapeseed oils)
- Trans fat (Margarine, peanut butter, mayonnaise, packaged snacks)
- Conventional/commercially raised meat
- Alcohol (More than 1 drink per day for women and 2 for men)
- Food additives (MSG, artificial flavors and food dyes)
On the flip side, nourishing foods can also accelerate healing in the body and prevent the inflammatory cascade from becoming chronic. For whole body health and wellness, add these anti-inflammatory foods into your daily diet:
- Fatty fish (Halibut, salmon, sardines, trout)
- Coconut oil
- Olive oil
- Vegetables (Any and all kinds!)
- Berries
- Pineapple
- Ginger
- Chia seeds
- Flax seeds
- Turmeric
- Grass-fed animal meats
We know that one of the barriers to incorporating dietary changes is that we simply don’t know where to begin. As an added bonus, we will share an example one-day meal plan, made by a certified and licensed Nutrition Counselor, Liz Mckinney, by using this plan, you can jump start your anti-inflammatory diet today!
- Breakfast
- 2 scrambled eggs with sautéed spinach, mushrooms and garlic
- ½ avocado
- Lunch
- 2 cups mixed greens with 4 oz. salmon or chicken and walnuts with a turmeric ginger dressing (Juice from 2 large organic lemons, approximately 1/4 cup of fresh juice, 1″ fresh ginger, skin removed, 1 garlic clove, 2 teaspoon ground turmeric, 3 tablespoons extra virgin olive oil, 1 tablespoon apple cider vinegar, 1/4 teaspoon black pepper, Salt to taste – Blend in food processor)
- Dinner
- Sautéed lemon pepper shrimp over zucchini “noodles” sautéed in olive oil with salt and pepper
- Snacks
- 70% or greater dark chocolate, almonds/walnuts, rice cake with mashed avocado, hard boiled egg with spicy mustard, cut up veggies with hummus or another home made veggie dip
Additionally, by working with a licensed nutritionist or dietitian to identify food sensitivities, heal leaky gut, balance your gut micro-biome, eradicating bacterial overgrowth, and implementing a stress reduction plan into your daily life, your wellness, emotional, and physical health can be optimized. As always, wellness routines that include yoga, meditation, mindfulness, progressive muscle relaxation, spending time in nature, or deep breathing are all proven techniques to increase resilience to stress.
Certified Licensed Nutritionist, Nutrition and Wellness Counseling
Blog article is written by Liz Mckinney, CNS, Liz is the licensed and certified nutritionist for the Counseling and Wellness Center of Pittsburgh, Liz can provide nutrition counseling near you, now accepting new patients in Western Pennsylvania.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5542678/
https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5488800/
https://www.nature.com/articles/d41586-018-05261-3
edited, by Stephanie Wijkstrom, MS, LPC, NCC
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