Peace Love and Ketones- Ketogenic Diet
Hey friends. I know it’s been a while since my last post and I apologize. Life has been keeping me pretty busy lately but it’s all been good…. well, for the most part. 😉 Which leads me to this blog post… Peace Love and Ketones- Ketogenic Diet.
I’ll get to that in a minute but let me catch you up on what’s been happening first. I promise to give you the short version. 😉
As you may know I had a couple of pretty serious injuries recently… the first was a bulging disc in my neck in August and then just when I felt able to start working out again, I broke my ankle literally a week later on New Years Eve while riding a 4-wheeler…. and before you go thinking the worst, no, I wasn’t even drinking. LOL.
Needless to say I haven’t been able to work out since early August of last year and add in the fact that I’m 45 years old and you can imagine that my metabolism has taken a nosedive PLUS I’ll admit that I had very little desire to eat like I know I should. This is extra challenging when you hubby is a junk food junkie like mine. That man LOVES sweets and when he eats them, I want them too. Tell me you understand this struggle. It IS real but knowledge is POWER and the more I learn the easier it is for me to just say no.
Alsoooo….. about 2 months I ago I decided I was bored and needed to get out of the house more so I took a job working at a screen printing company as a sales person to help out my friend that owns it. Turns out it’s been a lot more stressful than I thought it would be and even though my nutrition has been better since I started working there, the pounds have been packing on. Damn the cortisol! I just don’t think I’m cut out to work for anyone else.
So here I am, on a quest to take care of me again by reducing the stress in my life, find my happy place, start doing more yoga and pilates, and eat to live instead of feeding my emotions and supporting my happy hubby’s sugar addiction by eating brownies and cookies with him each night.
AS I stated above, knowledge is power so I began by doing a ton of research on the latest diet craze I’ve been hearing so much about… maybe you’ve heard of it? The buzz words are #Ketogenics, #Ketones, #KetoDiet, #ketosis (not to be confused with ketoacidosis which is definitely NOT a good thing). Any of that ringing a bell?
If you’re anything like me, your number 1 question, “What are ketones?” Ketones are the fuel source your body is running on when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose.
It’s kind of like a Paleo Diet, (which I personally get great results from but have found it extremely difficult to do long term) but Keto is stricter on carbs and higher in fat. Basically I wanted to debunk and had absolutely no intention of doing it because you know I’m all about eating right, cleansing the body of toxins, balancing your PH and hormones and building your body up with good nutrition. I STILL AM BTW….but, it turns out, all my research against it was kind of like atheists trying to debunk the bible, the more I tried to find information to prove it wrong, the more science I found that actually proves it to be right… well….IF it’s done PROPERLY.
DISCLAIMER: I’m not one to try to sell anyone on any one diet. I personally hate to be sold to or told what to do so you won’t get that from me. (I’m not even trying to get my hubby to do this with me.) The Ketogenic Diet is NOT for everyone and you should definitely consult your doctor and/ or a nutritionist before starting anything new. I would also encourage you to get a full blood lipid panel done before starting a ketogenic diet, so that you can compare the results of your blood work before and after.
All of our bodies work differently and we have to do what works for us as individuals. I also believe that if you’re struggling with your health and nothing seems to be working… you should totally be taking the time to do your own research and try new things to see how your body reacts.
So here is what I found in a nutshell…
The general percentages of nutrients for a ketogenic diet are:
- Calories from carbs: 5-10%
- Calories from protein: 20-25%
- Calories from fat: 70-80% (sometimes more for certain people)
This is a general range, numbers can vary slightly depending on each person’s individual needs and goals on the diet. It’s very important to track your calories/ macros and using an app like MyFitnessPal can come in super handy to follow this diet.
Below is a list of benefits of following the Ketogenic Diet. Just doing this for a month can lead to some truly positive results.
- Freedom from hypoglycemia, food fixations and sugar cravings. .
- Lack of hunger
- Lower blood pressure
- Drop in Cholesterol
- Increase in HDL Cholesterol
- A drop in triglycerides
- Drop in fasting blood sugar and fasting insulin levels
- Your levels of C Reactive Protein (CRP) and HbA1c proteins will decrease.
- Increased energy.
- Decrease in stiffness and joint pain.
- Clearer thinking
- Changes in your sleep patterns and an improvement in sleep apnea symptoms.
- Weight loss
- Heartburn relief
- Gum disease may improve
- Digestion and gut health improve
- Mood swings decrease
Now for the downside…
Eating 70-90% fats, it can make it extremely difficult to hang out with your friends at many restaurants and just walking past a bakery can downright piss you off if you’re not in the right mindset. Oh, and if your idea of having fun is going to holiday parties with fresh baked cookies, wine, chocolates, and cocktails, just forgeddabout it.
Also….some people may experience certain short-term side effects within the first one to two weeks of starting a ketogenic diet. These are temporary and could include:
- Mental fogginess
- Flu-like symptoms
- Mild irritability or fatigue
Note that these usually only occur as your body and brain are adjusting to the sudden removal of carbohydrates from the diet, and they should go away completely once your body has adapted to the low carb intake. For this reason, I highly recommend starting of slowly and gradually allowing yourself the time to slide into this lifestyle. However, if you jump in with both feet… they are also pretty easy to alleviate until then.
So here I am today… I’ve listened to a dozen podcasts, watched about a hundred videos and read lots of articles on this subject before deciding to go ALL IN and give this Keto Diet a try. It’s only been a week and I’ve already had some great results and a couple of setbacks but that’s OK. It’s my journey. I’m finding my inner peace, loving myself through my journey daily and I’m all about Peace Love and Ketones right now baby to help me reach my goals for summer.
OK so with all my research I’m only a couple weeks into this diet and I’m already learning Keto Hacks to share!
- HYDRATE HYDRATE HYDRATE AKA… drink plenty of water to ease any possible side effects.
- Increasing salt intake can also help minimize symptoms, since less carbs can cause your body to lose water and this will help you replenish and retain it. I suggest using sea salt or Himalayan salt on your food.
- Get into the right mindset. Read books, listen to podcasts, watch videos…(I’ll share some links to a few of my favorites at the bottom of this blog post) learn all you can about this diet so you actually feel good about skipping the carbs on special occasions like I did today at a family Easter dinner. (Pretty proud of myself for saying no to the mac and cheese, mashed potatoes, cupcakes and jelly beans and it wasn’t even hard!)
- Get into ketosis faster and stay in the zone with Keto OS. I ran across this product while doing my research and after doing more research on this company and their product I simply had to give it a try and I’m super happy with it so far. It definitely helps cut the cravings and has tons of positive benefits of it’s own. Side note: If you try it, the directions say to start with 1/2 a packet for the first 2 servings. Follow the directions! I didn’t and let’s just say I had to stay close to the toilet on day 1 because I took a whole packet. Luckily I’ve had no more side effects since then.
- Take your supplements. The reason I believe most people fail on this diet is because of lack of good nutrition. They get carried away and eat unhealthy fats, too much protein and not enough greens so they don’t get what their bodies NEED. I’m following my normal Cleanse Balance Build regimen daily and feel absolutely AMAZING and have had zero side effects…unless you count losing 6 pounds as a side effect. 😉
- Alkalinize your body. You can do this by eating more dark, leafy greens and adding lemons to your water. I personally drink 1 oz of GoYin (the Balance portion of my Cleanse Balance Build) everyday and add a couple squirts of Alkalinize made by Genesis Pure to my water throughout the day. If I’m unable to eat enough leafy greens I also supplement with a product called Greens by Genesis Pure too that I just add to my Health Trim 360 protein shake also made by the same company. And if you’re really into taking care of yourself like I am… it won’t hurt to take a good probiotic which I also get from Genesis Pure. Just FYI, if you join GP as a Member or an IBO you can save 25% on these products and have the potential to earn a nice residual income too. Let me know if you’d like more details on that.
As time goes on I’ll update you on my progress and share more hacks I find along the way. I’m looking forward to trying new recipes and adding them to my website as well.
Before I go, here are some of the resources I found helpful in my quest to learn more about the Ketogenic Diet. Please don’t hesitate to reach out to me if you have any questions. I’m happy to help all I can.
Videos by Dr. Eric Berg on YouTube.
In case your brain isn’t full yet, here are a few more studies and resources you may enjoy:
The Charlie Foundation for Ketogenic Therapies website: http://www.charliefoundation.org/
Ellen Davis’ Ketogenic Diet Resource website: http://www.ketogenic-diet-resource.com/
The Effects of Beta-Hydroxybutyrate on Cognition http://www.ncbi.nlm.nih.gov/pubmed/15123336
Dietary ketosis enhances memory in mild cognitive impairmenthttp://www.ncbi.nlm.nih.gov/pubmed/21130529/
Increased plasma ketone bodies resulted in a corresponding reduction in cerebral metabolic rates of glucose: http://www.ncbi.nlm.nih.gov/pubmed/23736643
Neuroprotective and disease-modifying effects of the ketogenic diethttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
Nutrition and Traumatic Brain Injury: Improving Acute and Subacute Health Outcomes in Military Personnel (2011) http://www.nap.edu/openbook.php?record_id=13121&page=140
Clinical review: Ketones and brain injury http://ccforum.com/content/15/2/219
No impaired endurance performance when in ketosis:http://www.nutritionandmetabolism.com/content/1/1/2
Treatment of diabetes and diabetic complications with a ketogenic diethttp://www.ncbi.nlm.nih.gov/pubmed/23680948
Insulin Sensitivity and Glucose Tolerance Are Altered by Maintenance on a Ketogenic Diethttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2903931/
Long-term ketogenic diet reduces blood glucose:http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Ketogenic Diet Could Delay the Effects of Aging http://www.medindia.net/news/ketogenic-diet-could-delay-the-effects-of-aging-111146-1.htm
Scientists see a Ketogenic Diet for Aging and Longevityhttp://longevitycentresofamerica.wordpress.com/2012/12/09/scientists-see-potential-in-ketogenic-diet-for-aging-longevity/
Ketosis cleans our cells http://www.proteinpower.com/drmike/ketones-and-ketosis/ketosis-cleans-our-cells/
Long-term ketogenic diet significantly reduced the body weight and body mass index of the patients: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/
Cancer Cells Can’t Live Using Ketones As A Fuelhttp://www.naturalhealth365.com/stop_cancer/ketogenic_diet.htmlhttp://articles.mercola.com/sites/articles/archive/2013/03/10/ketogenic-diet.aspx
Ketogenic Diet for Cancer – ClinicalTrialhttp://coconutketones.blogspot.com/2013/01/ketogenic-diet-for-cancer-clinical-trial.html
Effects of a ketogenic diet on tumor metabolism and nutritional status in pediatric oncology patients: two case reports. http://www.ncbi.nlm.nih.gov/pubmed/7790697
Have you ever tried the Ketogenic Diet or thought about it? I’d love to hear about your results/experiences. Feel free to leave me a comment below or email me at firstname.lastname@example.org.
As always I look forward to hearing from you and how you are doing on your personal health and wellness journey. Thank you for following me.
Until next time,