I started doing this Low Carb Diet, also known as the Ketogenic Diet since February of 2018. I strictly followed the standard keto diet especially in my first 6 months and really observed a tremendous result in losing weight. After my 6th month, I decided to shift to a cyclical ketogenic diet that involves a day or two of higher-carb refeeds; 5 days on low carb and 2 days of higher-carb, which is usually on weekends.
Short notice before we proceed…
We promote a healthy Keto Diet that includes lots of great food, good fats and green leafy vegetables. We will also post easy and mostly Filipino recipes that we have tried and answer questions about our experiences while doing this way of eating.
We do not promote eating to much humba and lechon. Sure, we believe that too fatty humba and lechon are okay once in a while but there’s a way of doing keto with good kind of fats.
We also do not argue on the validity of the Keto Diet and the way we do it. It worked for us and we know that other people are doing it differently.
WHAT IS KETO?
The Ketogenic Diet is based on the idea that eating a specific percentage of macro-nutrients each day will help you obtain your best possible health.
It’s a high fat, low carbohydrate diet. This goes against everything the health industry has been teaching for decades. Are you raising your eyebrows now? But there is actual science to back this up.
How does it work?
The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, starchy vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
Different Types of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs .
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
Ask yourself after you have weigh in the benefits and the risks associated with keto diet.
Burns fat: The keto diet causes you to lose weight quickly, and a lot of it. Ketones suppress ghrelin — your hunger hormone — and increase cholecystokinin (CCK), which keeps you feeling full. If you’re not hungry, it’s easier to go for longer periods without eating. This encourages your body to reach into its fat stores for energy.
Lowers inflammation: Keto reduces inflammation in the body, and could protect you against major illnesses such as Alzheimer’s and cancer. In one study, obese patients showed less inflammation in their liver after following the keto diet for 6 months.
Boosts energy: Ketosis helps the brain create more mitochondria, the energy generators within cells. Ketones are also a steadier source of energy compared glucose — rather than depending on you eating carbs for fuel, your body can dip into its fat stores at any time for energy, leaving you with a leaner physique.
Fuels and strengthen your brain: Ketones provide your brain with immediate fuel. Ketones are so powerful that they can supply up to 70% of your brain’s energy needs — a more efficient source of energy than glucose.
Studies show switching to keto can protect your brain from cognitive decline and improve memory.
In one study, women on a low-carb diet showed less confusion and responded more quickly during an attention task than women on a reduced-calorie diet. In another study, elderly men and women at risk for dementia were put on the keto diet. After six weeks, they showed improved memory function compared to participants on a high-carb diet.
Better Sleep: Many people on a ketogenic diet report sleeping much deeper, says Pamela Ellgen, a personal trainer and author of Sheet Pan Ketogenic. However, during the adjustment period (the first three to five days after you start keto), you may experience insomnia or difficulty staying asleep. This will end once your body adjusts to ketosis and burning stored fat. Then, you may find you’re able to sleep longer, sleep deeper, and feel more relaxed and rested when you wake up.
Protects your heart: KYou eat less than 50 grams of net carbs a day on keto. Cutting down on carbs increases your high-density lipoprotein (HDL) levels. HDL is known as the “good” cholesterol — it turns on anti-inflammatory pathways and protects your heart from disease. The keto diet also lowers blood triglycerides — fat molecules in your bloodstream. High levels of blood triglycerides are linked to coronary heart disease.
There are many advantages of keto diet, but you also have to consider some of its downsides.
Keto Requires an Adaptation Process
Getting keto adapted can take one to two weeks and the transition can be uncomfortable for some people.
The “keto flu” is commonly used to describe flu-like symptoms associated with the transition process:
- muscle aches etc.
Due to restricted carbohydrate intake, your body is not retaining as much water so loss of electrolytes is common. This can easily be rectified with taking mineral supplements that are available in our pharmacies. MCT oil, pink salt and drinking plenty of water may also help the body adjust.
Keto May Cause Irregularity
Dramatically increasing your fat intake while drastically cutting your carb intake may cause gastrointestinal issues, ranging from constipation to diarrhea.
This is something that should resolve itself when your body gets fat-adapted. There is also the potential for nausea, particularly when switching from a low-fat diet to the ketogenic diet. It can take a while for the gall bladder, pancreas, and liver to adapt to digesting high amounts of fat.
The Ketogenic Diet Restricts Certain Foods
Some people especially us Filipinos cannot say No to rice, banana cue, fries and pandisal, and the keto diet requires you to give up all of these sugary cakes and starchy kakanins and fruits and vegetables that have high fructose content.
Keto May Cause High Cholesterol for Certain People
While most people will see their cholesterol fall along with their weight, there are some that may see the opposite due to the meat-heavy nature of the diet. This is typically a genetic predisposition and means the keto diet is not right for everyone.
Makes Social Gatherings Harder
Dining out at restaurants will require more planning and research due to hidden carbs on restaurant menus. Attending birthday parties, weddings, and other social events will require more self-discipline.
If you want to drink alcohol, you’ll have to limit yourself to one or two low-carb drinks. This means dry wines (the dryer the better!) and unflavored clear liquors, such as vodka, gin, and tequila.