The Keto Diet: the Key to Ketosis!

The ketogenic diet has become incredibly popular in recent years and often breaks records for the most Googled diet of the year! It was first discovered by doctors searching to treat childhood epilepsy and is today most popular as a weight-loss diet. But what is it? And how can it help a range of health issues like Diabetes, Alzheimer’s, Parkinson’s and cancer?

What is Ketosis?

A keto diet is a low carb, high fat diet the puts your body into a metabolic state called Ketosis. Many people have heard about the Keto Diet as a way to lose weight, but it has so many other health benefits.

Ketosis is a metabolic state where your body uses fat for fuel instead of carbohydrates. Nutritional ketosis shifts energy production from glucose to fats and has been shown to improve glycemic control, lipid profiles and endocrine function. This has the result of stabilising blood sugar levels and decreasing inflammation.

This restriction of carbohydrates means that the body breaks down its stored fat instead of glucose, resulting in the production of ketones for fuel. Ketosis is important because your body becomes incredibly efficient at burning fat for energy and at turning fat into ketones in the liver which can supply energy for the brain.

This means reducing carbohydrate intake limits your body’s supply of glucose (sugar), which is the main source of energy for the cells and replacing it with fats such as meat, fish, eggs, nuts and healthy oils.

Ketone urine test strips can show  whether you have entered ketosis by measuring the amount of ketones found in urine. You may experience symptoms such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

 

Benefits

Ketogenic therapy is a medical intervention used by medical professionals and trained nutrionists.

The first use of the ketogenic diet was in the early 1920s in the  Mayo Clinic when Dr. Russell Wilder used a ketogenic diet for paediatric epilepsy. Children with uncontrollable seizures saw a 50-90% reduction of symptoms and some even stopped having seizures altogether.

There are randomised controlled trials showing that children who follow KDT are over three times more likely to achieve seizure freedom, and almost six times more likely to achieve ≥50% seizure reduction at three to four months compared to usual care.[1] Similar research on adults with epilepsy is also positive and ongoing.[2]

Ketone Metabolic Therapy has since been used to help people with metabolic disorders and a range of other diseases, including certain types of Cancer[3] and Diabetes. By dramatically reducing the amount of carbohydrates in their diet, many people have reversed type two diabetes and hypertension.

Ketogenic therapy has been used to treat neuropsychiatric disorders such as bipolar disorder or schizophrenia.  Others have reduced their symptoms of depression and anxiety by 79%. The interesting thing is that many people experience improved symptoms within weeks, not years so it can be a very encouraging experience.

Ketones change brain metabolism and encourages the brain to switch its fuel source from glucose to ketones. There is research that suggests significant benefits for people with migraines and headache disorders, as well as injuries to the brain, [6] Alzheimer’s Disease[4] and Parkinson’s Disease[5]

How do we embark on a Keto Diet?

If you are suffering from severe symptoms or a specific disease, you may want to consider ketogenic therapy with trained medical professionals. Otherwise, a keto diet is easily accomplished by yourself or with the supervision of nutritional therapists by following the details below.

 

Change your food intake!

A keto diet is low in carbohydrate, high in fat and has a moderate protein intake. The aim is to consume between 50g to 130g of carbohydrate per day which is more than half our usual carbohydrate intake. Normal quantities of protein should continue, along with healthy fats in moderation. In terms of percentages, it might be helpful to think of the keto diet as 5% or fewer carbohydrates, 70-80% fat, and 20-30% protein.

A keto diet can include:

• Fish: wild salmon, mackerel, sardines, herring, sardines, organic trout
• Meat: chicken, turkey, red meat
• Eggs: organic and free range
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds etc
• Healthy oils: organic coconut oil, cold-pressed extra virgin oil and avocado oil
• Vegetables: asparagus, broccoli, cabbage, cauliflower, spinach, Brussel sprouts, kale, avocados, olives and most vegetables that grow above the ground except for squash!
• Dairy: Plain Greek yoghurt, cottage cheese, goats cheese, milk and butter
• Herbs and spices: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

A keto diet will eliminate or limit these foods:

• Sugar: fizzy drinks, fruit juices, cakes, biscuits, ice cream
• Grains and Starches: wheat, oats, rye, rice, spelt, barley, pasta, cereals, millet, quinoa, buckwheat
• Fruit: all fruit except a small portion of strawberries and raspberries
• Beans and Legumes: lentils, chickpeas, peas, kidney beans
• Root vegetables: potatoes, sweet potatoes, carrots, parsnips, onions, corn and beetroot
• High Processed Foods
• Alcohol: beer, wine, spirits, mixed drinks

I have recently discovered a new way to make homemade mayonnaise and because it is keto-friendly, I thought I would share it here! You can also find lots of helpful recipes at The Daisy Garland which helps children with epilepsy enjoy a keto diet.

 

Use Fasting

Intermittent fasting can be a great addition to a keto diet as it is an excellent way to enter the fat-burning state of ketosis. Eating in an 8 hour window and fasting for 16 hours a day can easily be achieved by skipping breakfast and eating your main meal of the day earlier.

As you fast, blood levels of insulin drop significantly and your body begins to burn more fat. During long fast periods, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream.

Fasting puts your body into a state of autophagy where it focusses on getting rid of damaged cells, bacteria, and viruses. You can read one of my earlier blogs on Intermittent Fasting here.

 

With every blessing,

Emma

 

Emma Maitland-Carew – Registered Nutritional Therapist

Dip.ION, mBANT, CHNC Registered Practitioner, ILM Accredited Wellbeing Coach

Certified Live and Dried Blood Analysis, Metabolic Balance® Coach, HeartMath Coach, Accredited Wellbeing Coach

References

[1] Martin-McGill KJ, Bresnahan R, Levy RG, Cooper PN. Ketogenic diets for drug-resistant epilepsy. Cochrane Database Syst Rev. 2020;6:CD001903.

[2] Bara, V.B.H., Schoeler, N., Carroll, J.H., Simpson, Z. & Cameron, T. on behalf of the Ketogenic Dietitians Research Network KDRN. (2023). Patient and carer perspectives on the use of video consultations in the management of the ketogenic diet for epilepsy. Epilepsy and Behaviour 145, 109280

 

[3] Hao GW, Chen YS, He DM, Wang HY, Wu GH, Zhang B. Growth of human colon cancer cells in nude mice is delayed by ketogenic diet with or without omega-3 fatty acids and medium-chain triglycerides. Asian Pac J Cancer Prev. 2015;16(5):2061-8.

[4] Taylor MK, Sullivan DK, Mahnken JD, Burns JM, Swerdlow RH. Feasibility and efficacy data from a ketogenic diet intervention in Alzheimer’s disease. Alzheimers Dement (N Y). 2018;4:28-36

[5] Phillips MCL, Murtagh DKJ, Gilbertson LJ, Asztely FJS, Lynch CDP. Low-fat versus ketogenic diet in Parkinson’s disease: A pilot randomized controlled trial. Mov Disord. 2018;33(8):1306-14.

[6] White H, Venkatesh B. Clinical review: ketones and brain injury. Crit Care. 2011;15(2):219.