APRIL NEWSLETTER: THE KETOGENIC DIET

By: Gleason Center Editors, Dr. Daniel Gleason DC

This month’s newsletter is a follow-up to last month where I discussed the neurological benefits of The Ketogenic Diet. This month I will discuss the why and how-to of The Ketogenic Diet.

The World’s Oldest Diet
Many people are finding health benefits by abandoning their fear of fats and enjoying great tasting and nutrient-rich foods like eggs, bacon, avocados, cheese, meats and unlimited vegetables. This way of eating is enjoying resurgence as it is much like the way our hunter-gatherer ancestors naturally ate. Basically it is a high fat, moderate protein, and low carb diet. On a more fundamental level it is our oldest weight maintenance diet.

Ketosis
Nutritional ketosis is a natural state that we all enter into when we don’t eat or eat very low carb and high fat diets. It is important to distinguish between nutritional ketosis and diabetic keto-acidosis. Diabetic ketoacidosis is a life-threatening condition that develops in type 1 diabetics. It occurs when their blood sugar is dangerously high and yet the cells in their body are unable to get glucose due to a lack of insulin.  Rarely it occurs in type 2 diabetics (especially children) when their blood sugar goes too high. Nutritional ketosis occurs when blood sugars are normal. Ketones were once feared as a byproduct produced by our liver when it ran out of carbs and protein. Now we understand that ketones are an essential form of energy that sustains and heals us. 

People in nutritional ketosis invariably report better energy, sleep, mental clarity and happiness. Ketones cross the blood-brain barrier and supply brain cells with a clean and steady form of fuel. For example there is a long history of using nutritional ketosis to limit epileptic seizures. This approach can often stop or reverse diabetes, normalize cholesterol, and produce significant and long lasting weight loss.

Many religions practice fasting as a way to change their everyday patterns, to gain insight and to get closer to God. Historically intermittent fasting occurred on a regular basis due to food shortages and famines. Those of our ancestors who were best able to handle ketosis thrived and survived; thus we are all wired to do best when in ketosis.

Nutritional ketosis, as opposed to diabetic ketoacidosis, is a normal metabolic state that all bodies cycle in and out of when fasting or eating a ketogenic diet. What are the benefits of going into ketosis?

• Weight loss
• Energy gain
• Mental clarity
• Rebuilding damaged tissues
• Restoration of neurological function

Ketosis; How do I do it?
Basically it is a Low Carb, Moderate Protein and High Fat diet. When combined with intermittent fasting it is a powerful process.

1. Limit Net carbs to 20-50/day (net carbs= total - fiber)
2. Limit Protein to no more than ½ your ideal weight in grams (excessive protein turns to glucose)
3. Eat high quality plant and animal fats to 60-80% of your diet

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• Organic, pastured eggs
• Grass-fed meats
• Avocados
• Salmon, anchovies, sardines and supplement with Omega 3 oils
• Olives and olive oil (Don’t heat)
• Butter from grass-fed animals
• Coconut oil or MCT oil
• Ghee (clarified butter)
• Raw, soaked or home-roasted nuts like macadamias, walnuts and pecans
• Seeds like sesame, hemp, cumin, pumpkin

 

1. Eat as many veggies as you want except starchy ones like potatoes and corn
2. No snacking or eating after supper
3. Allowable sweeteners include stevia and xylitol

Drastically reduce or eliminate: 

• Packaged, processed foods
• Fast food and most restaurants
• Processed fats, vegetable oils, deep fried foods
• Grains and beans
• Fruits, juices, dried fruits they contain lots of sugar
• Soft drinks both regular and diet

Intermittent fasting:

• Daily eat within a 6-hour window
• Weekly do at least one 18-23 hour fast
• Monthly do at least one 2-5 day water-only fast
• Use bulletproof coffee as your breakfast (coffee or tea with butter, cream &/or coconut oil)
• Bone broth can be used as it does not interrupt ketosis

To track your intake use (www.cronometer.com/mercola)

Remember, this is not some fad diet. It is the way of eating that humans have evolved with. It is a return to a normal metabolic state. We recommend several books for those who want more information. Keto Clarity by Jimmy Moore, Bacon and Butter, The Ultimate Ketogenic Diet Cookbook by Celby Richoux, and The Complete Guide to Fasting by Jason Fung, MD

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