Body Science
Eating Keto is an extremely popular trend right now. Just about everyone has heard of it, many of us have tried it, and we all seem to have an opinion on it. As a nutrition coach with an emphasis on flexible dieting, I recognize that some of my clients may prefer, or may benefit from eating Keto-based diet over a traditional diet. I aim to create a safe, judgment-free space that empowers my clients to eat the foods they choose. In order to do that, I must have some foundational knowledge on the topic. Over the next few posts here, I intend to share some of the knowledge I have concerning the Ketogenic diet starting with a quick look at the physiology of ketosis and a brief history of low carb dieting.
The Physiology of Ketosis – What does it mean to be in ketosis?
Ketosis is a normal metabolic state characterized by elevated levels of ketone bodies (acetone, beta-hydroxybutrate and acetoacetate) in the blood or urine. This physiological state is often seen during periods of low food intake while fasting or during starvation, or in people partaking in carbohydrate restrictive dieting. Ketosis also occurs during prolonged intensive exercise, in people suffering alcoholism and in those afflicted by untreated or mismanaged type-1 diabetes mellitus. When the body does not have enough glucose available for its energy needs, or when a deficient amount of insulin makes it impossible for the body to move glucose from the bloodstream into the cell’s mitochondria for conversion of glucose into energy, it instead converts fat into glucose and into ketone bodies (often just called ketones). This process is called gluconeogenesis. Ketone bodies do not require insulin to enter the cell’s mitochondria, and once in the mitochondria they can be converted into energy in a similar fashion as glucose is, via a process called the citric acid cycle (also called the Krebs cycle). This cycle is part of the Aerobic (Oxidative) Energy System.
Brief History of Low Carb Dieting
In 1863 William Banting wrote an open letter in the form of a booklet called Letter on Corpulence, Addressed to the Public[1]. This was a personal testimonial, which accounted all of his unsuccessful attempts at battling obesity including fasting, dieting, spa and exercise as recommended by medical experts, along side the particular plan for the first recorded low carbohydrate diet in which he followed and found success. Banting is known for being the first person to promote the benefits of the low carbohydrate, high fat (LCHF) diet, which was originally referred to as the Banting Diet[2].
The Ketogenic diet as it’s known today originated in the 1920s as a prescription for treating children with epilepsy, when an endocrinologist by the name of Rollin Woodyatt discovered that ketone bodies were produced in the liver of people eating a diet that consisted of high amounts of fat and low carbohydrates.
In 1963, Dr. Robert Atkins prompted by his studies of research showing that carbohydrate restriction as opposed to calorie restriction provided weight loss results without significant hunger, experimented with a low-carb diet himself, before enlisting 65 other executives[3]. All participants achieved substantial weight loss. Dr. Atkins continued to research the topic.
Also in the early 1960s it was discovered that medium-chained triglycerides (MCTs) produced more ketones per unit of energy than the long-chain triglycerides found in common dietary fats. In 1971 this discovery was used by Peter Huttenlocher to create a Ketogenic diet consisting of 60% of the calories from MCT oil for children with epilepsy.
In 1972, Dr. Atkins published his book, ‘Dr. Atkins’ Diet Revolution’ to explain his research findings on low-carb dieting. The Atkins Diet was officially formed.
During the 1990s the Ketogenic diet received national attention as people experienced and shared their successes with the media. A foundation was formed which funded more research. As the American Epilepsy Society published findings, scientific interest focused mainly on epilepsy treatment, exploded.
The body of research and the popularity of Banting, low carbohydrate, or Ketogenic lifestyles continue to grow. Low carb eating is utilized for weight loss, increased performance, and is prescribed by healthcare professionals to treat or assist in the treatment of various health and lifestyle conditions.
Some of the Various Ketogenic Diets
While a Ketogenic diet is any diet that keeps a person in ketosis, people may vary their practices based on their own individual needs. Following a standard Ketogenic diet may work for one client, while following a cyclical diet may work for another. There are four major variations you may come across:
- The Standard Ketogenic Diet (~75% fat, ~20-25% protein, ~5-10% carbohydrate). The majority of Ketogenic dieters will follow a standard diet that fits within these typical parameters.
- The Targeted Ketogenic Diet (~75% fat, ~20-25% protein, ~5-10% carbohydrate). While the parameters are the same, these Ketogenic clients will eat the majority of their carbohydrates 30-60 minutes before and then protein immediately after training sessions. These dieters will typical consume a small amount of high glycemic carbohydrates (like potatoes or rice) before exercise and will avoid lower glycemic options like fruits, which take longer to break down. The goal of the Targeted Ketogenic diet is to supply the body with glucose to fuel exercise and then protein to help support recovery.
- The Cyclical Ketogenic Diet (~75% fat, ~20-25% protein, ~5-10% carbohydrate in cycles). Dieters will follow the standard targets for a cycle, typically 5 or 6 days a week. On the remaining days, they will consume a higher carbohydrate, lower fat as prescribed. This is a great option for athletes or extremely active people who respond well to carbohydrates. A cycle like this may help a Ketogenic dieter feel less restriction in eating the things they miss out on during the week. However, one must be mindful in that eating like this may encourage binging behaviors. You should not look at higher carbohydrate days as cheat days where you can consume hyper-palatable, high sugar junk foods. Emphasis should always be on nutrient dense, whole foods.
- High Protein Ketogenic Diet (~60% fat, ~30-35% protein, ~5-10% carbohydrate). Dieters will consume fewer fats and more protein. This is a great option for people who navigate towards higher protein foods and also for athletes who do regular (5-6 days a week) resistance, weight training and/or body building training.
These of course, aren’t the only variations you will see. Today, if a person ascribes to following a Banting, Ketogenic, or a low carb diet, they are essentially all consuming a diet consisting of few carbohydrates, plenty of fats and moderate amounts of protein. Generally speaking, any diet consisting of less than 25% carbohydrate, and a minimum of 60% fat is considered low carbohydrate high fat, or LCHF. Traditional Ketogenic diets may consist of as high as 85% fats.
Are you done with diets and food fads? Do you want to transform your body and your relationship with nutrition, and are you willing to put in the hard work to accomplish your goals?
I offer a program specifically tailored to help you break big goals down into small, actionable steps that you can do every day, easily in order to build sustainable healthy habits without feeling miserable about it. As a diet agnostic, I won’t tell you what to eat no matter what kind of diet you prefer. ProCoaching is a program that works, even for people who think they hate health and nutrition:
[1] https://archive.org/details/9213277.nlm.nih.gov/page/n3/mode/2up
[2] https://www.diabetes.co.uk/pioneers/william-banting.html
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