Ketogenic Diet

After reading this, you won’t have to just smile and nod when people will talk about it ;-).

First of all: What is the KETO DIET?

The Ketogenic Diet (dating back to the 1920s) was created to help control epileptic convulsions in individuals who do not respond to medication.

The diet is based on the process of ketosis, in which the body uses ketones for fuel instead of glucose. For the body to reach a state of ketosis, calorie intake must be limited and comprised of 80% fat. The remaining calories should come from low-carb vegetables and protein.

Once ketosis begins (usually after few days of implementing the diet) insulin levels drop, causing the pancreas to start producing glucagon. Glucagon determines the rate at which ketones are produced and sends the body into fat-burning mode, which is why the diet has gained recognition as a means for weight loss.

The diet is customized to individual needs and is usually maintained for prolonged periods of time. It’s advised that the first day and night be a period of fasting, and that the diet be gradually introduced over a couple of days so that the body has time to adjust.

However, because ketones need to be released as energy it might be not safe for people who do not exercise.

Potential side effects include dehydration, constipation, fatigue, bad breath, leg cramps

Foods to include:

  • Low-carb vegetables (cauliflower, cabbage, avocado, broccoli, zucchini, spinach…)

  • Low-carb fruits (berries, watermelon, peach, plum, cherries, kiwi…)

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Dairy

  • Nuts and seeds

  • Healthy oils

Foods to avoid:

  • High-carb vegetables

  • High-carb fruits

  • Grains

  • Beans

  • Sugar

  • Trans fats

  • Processed food

Why it could be good?:

  • May prevent or lessen the frequency of convulsions

  • May alleviate epilepsy

  • Restricts sugar intake

  • Quick weight loss in some cases

Why it could be bad?:

  • Not safe for people who do not exercise because ketones need to be released as energy

  • May cause extreme fatigue during first two weeks

  • Difficult to maintain for extended periods of time

  • Nutrient deficiencies common

--> What about individuals with type 2 diabetes?

The ketogenic diet can boost insulin sensitivity and cause fat loss. Over 20 studies show that this type of diet can help people with type 2 diabetes or prediabetes lose weight and improve your health.

But, new studies made on mice (yes mice I know…) found that keto diets don’t allow the body to properly use insulin, so blood sugar isn’t properly controlled. That leads to insulin resistance, which can raise the risk for type 2 diabetes.

Note that it is important that you speak to your doctor if you are considering following the diet as precautions may need to be taken before starting.

PS: PLEASE take note that it is only an ARTICLE about this diet and NOT something that I am promoting or encouraging to do. I will never tell you or my clients to do A/B/C/ Diet because it’s better than the Y/X/Z diet. We all are different. Something works for me and may not work for you. It’s only for your information. Thank you.


C&You Coaching, by Claudia C.

Certified, Holistic Health Coach

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Certified Integrative Nutrition Health Coach (INHC)

The information in this website is not intended as medical advice or to replace a one-on-one relationship with a qualified healthcare professional. It is intended as a sharing of knowledge.  I encourage you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.  Always work directly with a qualified medical professional before attempting to treat any illness or medical condition with diet and lifestyle, or when changing or discontinuing any prescription medications. Always be sure you talk with your doctor before making any changes in diet when you have an existing medical condition and check with your doctor before starting any new diet or fitness program.