• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • BLOG
  • Meet Sarah
  • Shop With Me
    • My Amazon Store
    • LIKEtoKNOW.it
    • Buy Plexus (the pink drink!))
    • Buy Arbonne
  • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
The Fashionable Housewife

The Fashionable Housewife

Because Moms Should Look Good, Too!

  • Fashion
    • Today’s Outfit
    • Outfit Ideas
    • Spring Fashion
    • Summer Fashion
    • Fall Fashion
    • Winter Fashion
  • Beauty
    • Hair
    • Skin Care
    • Makeup
    • Nail Polish
    • Organic or Eco-Friendly
    • Hair Removal
    • Sun Protection
    • Cosmetic Surgery
  • Health
    • Fitness
    • Weight Loss
    • Pregnancy
    • Vitamins & Supplements
    • About The Dukan Diet
    • Review of i-Lipo Laser Liposuction Treatment
  • Home Life
    • Home Improvement
    • Home Decor
    • Outdoors
    • DIY & Crafts
    • Homesteading
    • Travel
    • Finances
  • Marriage
  • Faith
  • Parenting
    • Baby Gear
    • Babywearing
    • Breastfeeding
    • Cloth Diapers & Diapering
    • Pregnancy
    • Natural Birth
    • Story Land in Glen, NH
  • Homeschooling
  • Recipes
    • Food & Snacks
    • Baby Food
    • Gluten Free
    • Keto
    • Coffee
    • Cocktails
  • Shop My Looks

Keto Diet 101 for Summer 2022

Modified on July 13, 2022 at 5:34 PM

Sharing is caring!

0 shares
  • Share
  • Tweet

We’ve all heard about it, it’s all over the media right now and its followers claim a laundry list of benefits comparable only to getting plenty of water and 8-9 hours of sleep. Companies are even selling comprehensive keto diet plans. So let’s take a moment to review what the research says and analyze what a keto diet really is, how it can affect health, both positively and negatively, and even more importantly, is it really good for everybody?

DEFINING THE KETO DIET

Researches usually define a keto diet as one that has a daily consumption of under 50 grams of carbohydrates which will produce high levels of “ketone bodies”, a subproduct of the breaking of fats that can potentially be used as fuel by cells that would normally depend on glucose.

These ketone bodies however can become elevated by various mechanisms, some of which are pathological: 

  • Prolonged fasting leads to glucose stores depletion in the body
  • Poor blood sugar control in people with diabetes or as a predictor of diabetes. This can lead to a state of ketoacidosis which is a potentially life-threatening emergency.
  • Supplementing with exogenous (out of the body) ketones, for example consuming great amounts of coconut fat.
  • Prolonged exercise can increase ketone production in the body, especially if under a restricted low carb diet
  • Typical ketogenic diets with very low carb consumption and/or including exogenous ketone supplementation. Which is what we’re interested in exploring in this article.

It is interesting to note that the origin of the ketogenic diet is as a treatment for patients with epilepsy in the 1920s and in the 2000s came back to research as a modification of the Atkins diet to treat intractable seizures. So it was created to treat specific neurological conditions.

WHAT IS KETOSIS

Ketosis is an adaptation or state of survival of the body where it switches to using ketone bodies for fueling the cells when glucose levels are too low or we’re under starvation or fasting. 

  1. The basic process begins with low levels of glucose that will signal the liberation of fatty acids from our body fat stores and our diet, which might be one of the explanations for why the keto diet seems to be good for body recomposition.
  2. These free fatty acids enter the liver cells and are transformed through processes of ?-oxidation, with the help of enzymes and coenzymes, forming the final product of ketones, more specifically two that can be used by the cells in the body: acetoacetate and hydroxybutyrate
  3. The liver releases these ketones to the bloodstream where they can be used by cells as fuel, the brain cells being the ones more “hungry” for these ketones.

It’s very important to note that a state of ketosis to fuel our cells is not easily or hastily achieved by the body and usually takes from a few days to even a couple of weeks to achieve the state and varies a lot from an individual to another.

BENEFITS OF ADOPTING THE KETO DIET

Let’s look at the health benefits commonly attributed to the keto diet and the evidence for these claims:

  • TRIGLYCERIDE DECREASE: there is strong evidence for 19 studies that show a pronounced and persistent decrease in triglycerides levels in blood in the majority of keto studies, even in the long term.
  • FASTING BLOOD GLUCOSE AND BLOOD GLUCOSE CONTROL: there is consistent evidence from 22 studies both short term and long term that a keto diet notably reduces fasting blood sugar and glycemic variability compared to other diets, although they worsen carbohydrate tolerance postprandial. There are also many studies that show lower levels of insulin in the blood both fasting and during the day
  • APPETITE CONTROL:  in most studies a keto diet helps decrease hunger throughout the day. The main cause might be an increase in protein intake necessary to sustain a keto diet, but also the effect of ketone bodies in reducing appetite and regulating the hunger hormones.
  • FAT LOSS: The evidence is not too strong to promote it as an effective way of fat loss, since many studies do show a good level of fat loss, however, this is explained by a reduction in calorie intake due to restricting or completely eliminating a food group. In studies where the calories were matched the fat loss was not greater than in other diets and eating protocols.

Although there have been a lot of claims of health benefits associated with the keto diet, it is worth mentioning that these effects are not consistent with all individuals, that in some cases take too long to appear, or that can be explained by other simultaneous habit and lifestyle changes: like a reduce in calorie intake due to elimination of a whole food group.

POSSIBLE SIDE EFFECTS AND DRAWBACKS OF A KETO DIET

There are also some important safety and health concerns that should be addressed regarding a ketogenic diet.

  • CHOLESTEROL AND LDL: Although overall levels of triglycerides might lower with a keto diet. Many studies show increased levels of cholesterol and LDL (the bad kind of lipids), which might be due to a reduced fiber intake, but is consistent across multiple studies
  • SYMPTOMS WHILE GETTING TO A KETOSIS STATE: the process of switching to a ketosis state takes some time and can be quite uncomfortable. Symptoms of nausea and vomiting, bad breath, low electrolyte concentrations in blood, low energy levels and crankiness.
  • ABSOLUTE CONTRAINDICATIONS: there are some health conditions where a keto diet is just not an option, for example porphyria or beta oxidation deficiencies.
  • RIGIDITY AND DIET ADHERENCE: Ketosis is a state achieved through a highly restrictive diet and that can be easily reverted if ingesting carbohydrates in amounts greater than 50 grams per day. Some supplements, medication, and alcohol contain more carbohydrates than you might think and can throw off the organism and never achieve ketosis. Some people are not well informed about the foods that you can eat and the appropriate protocol and, without knowing,t end up consuming more carbs than intended and not achieve ketosis.

As seen there are some health concerns, if not many, related to the implementation of a keto diet. The most serious being an inappropriate protocol that can lead to not achieving the intended results or to even cause some unwanted side effects like showing signs of bad nutrition like losing bone density and being more propense to getting sick. Thus the importance of following the guidelines of a qualified health professional to ensure proper calorie and nutrients intake to ensure optimal health.

TROUBLESHOOTING THE KETO DIET

There are a few guidelines that you can follow if you want to try the keto diet and see if it has good results for your body and particular lifestyle.

  • Many followers of the diet like to check if they are in ketosis with rapid urine testing, this however is not a trusted method as it only shows if you’re excreting ketones through urine, and only measures acetoacetate, not hydroxybutyrate. This makes it useful for diabetes control and ketoacidosis prevention but not for someone trying the keto diet. A blood test prescribed by a physician would be a better method of testing.
  • Research must be conducted by anyone who wants to try the keto diet, especially about the foods that can be included in the diet, about macronutrient content in foods and about substituting the calories and nutrients of the eliminated carbs.
  • Entering a ketosis state might take a while, be patient but also be critical about what happens to your body. Keep a journal of your symptoms, how you feel and if you’re seeing the results you want, if after a few weeks you don’t see the expected benefits move on and try something else that works better for you.
  • Always ask a qualified health professional to give clearance, suggest an appropriate protocol and monitor your progress closely before trying any dietary or lifestyle change. Especially for a diet that was first intended as medical treatment. Be responsible and don’t neglect this step.

KEY TAKEAWAYS

There was a lot of information covered in this article so here are our main takeaways for you:

  • A keto diet has a macro distribution of around 20-40 grams of protein, 50-75% fats and 5% of carbs (under 50 daily grams).
  • The keto diet was created as a treatment for very specific neurologic conditions.
  • A lot of the benefits attributed to the keto diet have research proving its validity, however, the results are not consistent for everyone and might be related with other causes. For example, weight loss and body recomposition on a keto diet might be due to the caloric deficit and not inherent to the diet itself.
  • Be mindful of the drawbacks and unwanted symptoms, be extra careful with nutrient and calorie intake to maintain good health, strength, energy levels, performance and bone density.
  • If you want to try the keto diet, put your critical thinking hat on, keep a journal of what you eat, how you feel, any symptoms that might appear and if you’re getting the desired results. If you do, keep going, if you don’t, that’s okay, move on and try something more appropriate for your own body and personal situation.
  • Always ask a qualified health professional to give clearance, suggest an appropriate protocol and monitor your progress closely before trying any dietary or lifestyle change. 

Related posts:

3 Common Reasons Why People Can’t Get Rid of Stubborn Fat3 Common Reasons Why People Can’t Get Rid of Stubborn Fat How to Find the Best Keto Diet Pills for Weight LossHow to Find the Best Keto Diet Pills for Weight Loss Top Benefits of A Keto Diet On Your Skin HealthTop Benefits of A Keto Diet On Your Skin Health Super Important Reasons To Make Diet and Exercise A Top PrioritySuper Important Reasons To Make Diet and Exercise A Top Priority Eat These 7 Foods to Boost Your Immune SystemEat These 7 Foods to Boost Your Immune System

Posted By The Fashionable Housewife
on July 13, 2022 at 5:34 PM
Filed Under: Health & Fitness
Tagged With: Health, health tips, Healthy Food, keto, keto diet, keto diet plans, ketogenic diet, ketogenics, ketosis

About The Fashionable Housewife

Sarah-Jean Ballard is the Editor in Chief of The Fashionable Housewife blog and Founder of Fashionable Media. Married to a sexy Molecular Biologist, housewife, mom to 5, homeschooler, Certified Personal Nutritionist and entrepreneur who's mission is to help moms just like you look and feel GREAT! Other interests include dancing, yoga, positive intactivism, natural birth and breastfeeding support, babywearing, paleo & gluten-free cooking, and promoting an overall healthy lifestyle to all.

Disclaimer

The Fashionable Housewife is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for blogs and websites to earn advertising fees by advertising and linking to Amazon.com. We also participate in various other affiliate programs, and we sometimes get a commission on purchases made through our links. There is no extra cost to you! For more info, please see our Disclosure & Privacy Policy.

Previous Post: « How to Improve Your Travel Photography: 9 Tips for Beginners
Next Post: How To Dress Appropriately If You Are Plus Size »

Primary Sidebar

  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Hello, there!

Sarah-Jean Ballard

Hi! I’m Sarah-Jean. I’m a Christian, the wife of a handsome Molecular Biologist, and the homeschooling mother of 5 beautiful kids!

I enjoy homesteading, reading, writing, cooking, baking, crafting, home decorating, Xtend Barre, and of course, fashion!

This blog is a place for me to share how we live and what I love most. I’m on a mission to help busy moms like you, be fashionable too! Read More…

Never miss a post

Fashionable!


Use code FASHION10 to get 10% off your order at www.mapleandlark.com





Use our exclusive coupon code
LS-SARAHJEAN for $20 off your first order!


DHgate fashion dresses for sale

Use coupon code ‘FHW‘
to get 20% off your order!!!

Latest on Instagram

fashionablewife

𝒯𝒽ℯℱ𝒶𝓈𝒽𝒾ℴ𝓃𝒶𝒷𝓁ℯℋℴ𝓊𝓈ℯ𝓌𝒾𝒻ℯ
Christian, Wife, Mama x 5. livin' in NH
Fashion, Food, Health, & Home
✉️ Email me, let’s work together!

𝕊𝕒𝕣𝕒𝕙 | Fashionable Homemaker & Large Family Life
You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
I’m addicted and I just can’t get enough 😂🫣

I’m loving my no -toxic, non-stick cookware from @caraway_home  It’s as beautiful as it is easy to cook with. And it makes my kitchen look prettier too! 💁🏼‍♀️

Want to learn more about why I’m obsessed with these pots and pans? Visit my blog and search CARAWAY! Or scroll through my feed! 🥳

#homemaker #housewifelife #homestyler #momlife
Today was my due date for Dylan. Considering he w Today was my due date for Dylan.

Considering he was my 6th child, it's possible he would have been here by now. It’s been extra hard for me this week. 

Despite my best efforts to be strong and stay positive, I am completely brokenhearted. I’m just being honest. I could pretend I’m fine, but that doesn't do me or anyone else any good to be dishonest about the pain of miscarriage or the grief that comes with losing a child. 

My heart is completely shattered from having an empty womb and an empty nursery. An empty bassinet in the corner and unused tiny newborn outfits, all washed, folded, and ready… for nothing. 

It makes me physically sick to my stomach when I think about it all and I can't even fathom how I got here. How did I get here? 

This isn't how it's supposed to be! I should be holding a newborn right now! It’s so unfair. 

In an instant, my baby was gone and there was nothing I could do to change that. 

It doesn't matter how much time passes or what else happens in life, I will always miss him. My heart with always long for my baby. 

Those who haven't experienced loss tell you that "Don’t worry! Things will get better, just focus on the positive!" but people who actually know this grief and what it actually feels like to lose a baby, won’t tell you that. They know this hard road. They understand that unfortunately you don't just “get over it.” 

The grief doesn't just go away, even if you try to ignore it, it's still there. Like the sun. You don’t have to look at it to know it’s there. You can turn your back on it but it will still warm your skin. 

The grief from losing a child is unbearable. 
It is unpredictable.
It is unforgiving.
It is relentless.
It is all-consuming.
And it completely shatters you when you don’t expect it. 

You don’t get over it. You don’t forget. You simply learn to live with it. And I’m learning to live with it every day. 

It’s been 137 days I’ve had to live without my baby. 

Lord Jesus, please… hold me extra tight tonight. 

#babyloss #babylossawareness #babylosssupport #babylosscommunity #babylosssurvivor #stillbornstillloved #stillbornawareness #stillbirth #miscarriagesupport #miscarriageawareness

Footer

coffee

Thank You For Your Support!

Each product we feature on The Fashionable Housewife has been independently selected and reviewed by our editorial team. If you make a purchase through the links in our posts, we may earn a small commission at no extra cost to you. Thank you for supporting us!

You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
  • Home
  • Meet Sarah
  • Contact Us
  • Disclosures & Privacy Policy

[Est 2005] Copyright © 2023 Sarah-Jean Ballard and Fashionable Media | Beloved Theme

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Read More
Privacy & Cookies Policy

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Non-necessary
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
SAVE & ACCEPT
0 shares