CrossFit South Rockland

Monday, July 23, 2018

Ketogenic Basics

The Ketogenic Diet is high fat, adequate protein low carb diet. It uses a ratio of 4:1 fats to protein and carbs. It was used as early as the 1920’s primarily to treat difficult to control epilepsy in children. It forces the body to burn fats rather than carbohydrates. Normally carbs contained in food are converted into glucose which is particularly important in fueling brain function. If there is little carbs in the diet the liver converts fat into fatty acids and ketone bodies. The ketones replace glucose as energy source creating “ketosis” and elevated level of ketones I’m blood which helps reduce frequency of epileptic seizures. 
The Ketogenic Diet is an effective and rapid way to lose weight and belly fat without having to count calories. The diet programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles. This allows your fat cells to begin releasing fatty acids which your liver will break down and produce what are called “ketones”. Ketosis: is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbs. The increase in ketones helps lower blood sugar and balance fat burning hormones, which enables the body to burn more fat for fuel everyday. This creates an appetite-suppressant effect, you are less hungry and thus eat less because is more filling. Cut back on carbs that are easy to digest, like sugar, soda, pastries, and white bread. When you eat less than 50g of carbs per day your body eventually runs out of fuel(blood sugar) it can use quickly. This typically takes 3-4 days to achieve. When you eat carbs your body will produce glucose and insulin. 
Glucose: the easiest molecule for your body to convert and use as energy. 
Insulin: is produced to process the glucose in your bloodstream by taking it around the body. 
So in conclusion the Ketogenic Diet is linked with raising “good” cholesterol and lower “bad” cholesterol. The lower insulin that results from this diet can stop your body from making more cholesterol. Which means your less likely to have high blood pressure, hardened arteries and heart failure. It is recommended to drink plenty of water on a Ketogenic diet due to prevent issues such as kidney stones from high acid levels in the blood. It is important that women breast feeding, people on medications or people high cholesterol you should check with your Dr. first. Also anyone with type 1 diabetes should also check with a physician since high levels of ketones can make them sick. 


Robin Samuels

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