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What is a ketogenic diet?

June 18, 2018

“WOW” so many questions about the ketogenic diet for weight loss.

What is a ketogenic diet?

This diet is nothing new, scientist, doctors, health professionals, nutritious, dieticians etc, realize now that this is a great way eat, because of all the health benefits for so many disease models, they now understand that the western diet, high carbs low fat and the calorie in and calorie out diets don’t work, they never have and they never will for long term health, if they did than why is 2/3 of our country dealing with obesity and overweight as an epidemic, and why are their so many young kids that are overweight., and why is type 2 diabetes on the rise with the young and old.

What is a ketogenic diet?

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates, this is how it was used by the medical industry, than they figured out this was a great way to help obesity as well.

How does the dictionary define a ketogenic diet- a diet that tends to promote the metabolic formation of ketone bodies by causing the body to use fat (rather than carbohydrate) as its principal energy source?

Remember the low-fat diet craze? Back in the 1990s, we were told that swapping regular cookies and chips for those labeled “low fat” would be the ticket to easy weight loss and better health.

Today, we know the push toward fat-free actually made us fatter—and the diet pendulum has swung in the other direction. Along with research that has shown weight loss is more effectively achieved through a high-fat, low-carb eating plan, health-conscious folks have fully embraced fat. Sales of whole fat milk and yogurt have soared in recent years, and most nutritionists now tell their clients to incorporate fatty foods like fish, avocado, and olive oil into their diets. The reemergence of all this creamy goodness has led to a century-old diet making a major comeback: the ketogenic diet, or keto diet for short.

First, some context: the average person’s diet contains about 55% carbohydrates, 30% fat, and 15% protein. On the keto diet, though, you eat a whole lot more fat, and a lot less carbs: we do 70% of the diet is comprised of fat, 25% is moderate protein, and a mere 5% of calories come from carbohydrates, mostly fibrous carbs(veggies), little if no fruit, if we do have fruit we will eat them on our feed day, because I had cancer I like to keep my sugar way down. For someone on a 1,500-calorie diet for example, that translates to 19 grams of carbohydrates per day, which is less than what you find in one medium-sized apple. For us we are looking to stay around 20 to 50 grams of carbohydrates per day, remember most of our carbs are coming from veggies, we eat very little starchy carbs like rice, pasta, breads, cereals, etc, these are high glycemic foods that cause the hormone insulin to rise and store fat, the root cause of why you are overweight is hormone imbalance (insulin resistance) and most likely leptin resistance, I bet you have never heard that before, this is caused by your insulin going up and down so much because you are eating to many meals per day and they are high carb processed meals, in order for you to re-set your weight lower for long term weight loss and overall health you must get your hormone insulin under control.

Why the carb restriction? Well, your body’s preferred fuel source is carbohydrates, so it will always turn to those first. If you eat fewer carbs, your body will burn through them faster, and will have to turn to start breaking down fat for energy. When this occurs, the body goes into a state of ketosis.

Does this really fuel weight loss or make us healthier? According to one Spanish study of 20 obese adults, the answer is yes. For the study, participants were put on a low-calorie keto diet and lost an average of 40 pounds over four months. Another small experiment had a similar outcome. In a six-month Experimental & Clinical Cardiology study of 83 obese adults, those on the keto diet lost an average of 33 pounds, while lowering their bad (LDL) cholesterol levels and increasing their good (HDL) cholesterol.

There are now many more scientific studies showing the health benefits a ketogenic meal plan has, you combine it with ionized alkaline water go to using the ENAGIC electrolysis device and intermittent and prolong fasting, that is when the magic really starts, when it comes to weight loss and overall health long term.

Something you need to understand, a true ketogenic diet is not a high protein diet, this is one of the biggest mistakes people do, they think it is like the Adkins meat diet, IT IS NOT, it is a moderate amount of animal meat, around 3.5 oz per serving. Be sure to read my explanation below on this.

When you eat something high in carbs, your body will produce glucose and insulin.

Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source.

Insulin is produced to process the glucose in your bloodstream by taking it around the body.

Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored. Typically, on a normal, higher carbohydrate diet, the body will use glucose as the main form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but starvation of carbohydrates.

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

With the average person’s diet, glucose is the main energy source.

This initially doesn’t seem like a problem until you realize that the body can’t store that much glucose. This becomes an issue for you because the extra glucose gets converted into fat which is then stored.

Because your body uses glucose as its main energy source the glucose that is converted into fat doesn’t get used.

When your body runs out of glucose it tells your brain you need more so you end up reaching for a quick snack like a candy bar or some chips.

You can begin to see how this cycle leads to building up a body that you don’t really want.

So, what’s the alternative?

Become a fat burner instead of a sugar burner.

When you lower your intake of carbs, the body begins to look for an alternative energy source and your body enters a metabolic state known as ketosis.

You’ve probably heard of the fact that you can go weeks without food but only a couple of days without water.
The reason for this is ketosis. Most people, for better or for worse, have enough fat stored on them to fuel their body for a while.
When your body is in a state of ketosis, it produces ketones. Ketones occur from the breakdown of fat in the liver.

You might be thinking why isn’t the body constantly breakdown fats in the liver? Well, when your body is producing insulin, the insulin prevents the fat cells from entering the bloodstream, so they stay stored in the body.

When you lower your carb intake, glucose levels, along with blood sugar levels, drop which in turn lowers insulin levels.

This allows the fat cells to release the water they are storing (it’s why you first see a drop-in water weight) and then the fat cells are able to enter the bloodstream and head to the liver.

This is the end goal of the keto diet. You don’t enter ketosis by starving your body. You enter ketosis by starving your body of carbohydrates.

When your body is producing optimal ketone levels you begin to notice many health, weight loss, physical and mental performance benefits.

All of these benefits are why we help people with the ketogenic diet, by educating them on our 3 weight loss protocols here at Weight Loss Made Easy.

There’s a thing called the “keto flu”—and it’s not fun.

Most of you may not get this, so don’t be alarm, the key to not getting this is by hydrating yourself with the right water, ionized alkaline water because of the structure of the water it will hydrate your cells at the cellular level much more efficiently, it will also replace your electrolytes you will be losing, this is one of the biggest reasons why people get the keto flu, they are dehydrated, bottle water and most of the water that the public is drinking is contaminated with toxic chemicals, it will not hydrate the cells at the cellular level efficiently.

This is another factor why people get the keto flu, when your body switches over to burning fat (ketosis) you are now producing ketones,
I like to call this brain food, your body is not used to burning ketones as its main source of energy, it takes time, not long before the body adjust to the change of energy source, just drink more good ionized alkaline water and keep the electrolytes up, we also add pink sea salt to our diet daily as extra electrolytes.

Carbs hold fluids in your body (think of how bread soaks up water compared to a chicken breast), so when you cut back on the nutrient, extra water is excreted in your urine. This makes it vital for those on the keto diet to stay hydrated. Not only will drinking extra water ward off constipation, but it can also lower the odds you’ll get the “keto flu.”

One of the biggest mistake I see when someone is doing a ketogenic meal plan, over eating protein.


This is a “biggie.” Most people have the low-carb portion of Keto down to a fine art, it’s the protein that tends to trip them up. If you have Insulin Resistance (IR), Fatty Liver Disease (FLD), or any significant degree of metabolic damage, your body simply may not be able to handle a lot of protein. Not only is moderating protein part of a true Ketogenic diet, it is key to establishing and maintaining nutritional ketosis. Eating too much protein can interfere with ketosis and fat adaptation or prevent you from ever getting into ketosis in the first place.

Protein is insulinogenic, meaning it stimulates insulin release, and excesses may be used by the liver to make glucose in a process called gluconeogenesis. In those with normally functioning metabolisms, this may not be so problematic, as normally functioning metabolisms have mechanisms that may serve to counteract some measure of protein over consumption. However, there is significant evidence that higher protein consumption has a much more dramatic impact on both insulin release and blood glucose in those with metabolic issues.

In other words, if you have insulin resistance, diabetes, or any other metabolic damage and you over consume protein, the excesses can mess with your insulin (which is the hormone that tells your body to store fat) and end up as glucose in your blood stream. And we all know that high insulin and blood glucose spikes can interfere with ketosis.

An even easier way to ensure you’re moderating protein is to stay within our general guidelines of 50-75 grams of protein per day for women, and 100-125 grams per day for men.

Eat fattier cuts of meat like beef, less lean protein like chicken, and add fat to your meals to aid satiety, MCT oil, avocados etc.

For those of you who are serious about losing that unwanted belly fat, our on-line personal training will give you the tools you need to be successful long term, seniors lets show the younger generation how to get into shape.

Its seems that 99% of the public who are looking to lose that belly fat needs some type of guidance for the first 90 days, after that they have learned enough to continue it as a lifestyle of keeping it off and get the health benefits of it long-term, Emily and I have re-started our on-line personal training for a small fee, you will receive the information on the 3 protocols that have worked for us and many others, msg us for the information.

My before picture at 59 years old

My after picture at 66 years old

Seniors do not let anyone tell you it is to late to get into shape

Weight Loss Made Easy
Bill & Emily Mabry
Retired Strength & Conditioning Coach/Weight loss Consultant/ Nutrition Consultant/CMHS


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