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Keto Diet 101 for Summer 2022

Modified on July 13, 2022 at 5:34 PM

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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. 

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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.

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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!

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This is what our homeschool looks like sometimes. This is what our homeschool looks like sometimes. 🥳

Can’t believe my oldest son is 13 and outside helping dad do home projects like building a new deck. 🤯 Seems like yesterday he was in his walker on this back deck and it looked a lot better 😂

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My first born son turned 13 years old today. 😱 My first born son turned 13 years old today. 😱

Somebody hold me. 😭

I asked him if he could stay 12 for one more year but he didn’t like that idea. 😒 Was worth a shot, right? 

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This is what our homeschool looks like sometimes. This is what our homeschool looks like sometimes. 🥳

Can’t believe my oldest son is 13 and outside helping dad do home projects like building a new deck. 🤯 Seems like yesterday he was in his walker on this back deck and it looked a lot better 😂

Thankful that @homedepot has great prices so we could finally afford to do this home reno project! 💪🏻🎉

#motherhood #motherhoodunplugged #hereisourhomeschool #motherhoodthroughinstagram
My first born son turned 13 years old today. 😱 My first born son turned 13 years old today. 😱

Somebody hold me. 😭

I asked him if he could stay 12 for one more year but he didn’t like that idea. 😒 Was worth a shot, right? 

Scroll for the outtakes 😂😂😂

This kid blows me away daily and makes me so proud to be his mom. I don’t have enough words to describe how much I love this child. 😭

Drop a comment and wish this boy a happy birthday! 🎉🎂 

#homeschoollife #homeschoolfamily #momlife #momlifeunfiltered #momlifeunplugged
Being a mom is hard. Being a mom and trying to sta Being a mom is hard. Being a mom and trying to stay healthy and fit is harder. 🏋🏼‍♀️🥵

Luckily, there are holistic wellness products that can help make the motherhood journey easier!

Lost Empire Herbs stands out as a remarkable family venture led by three health-conscious brothers who share a profound dedication to a wholesome, active lifestyle. 

Their journey began with a modest kitchen table and the introduction of pine pollen, but it has since evolved into something truly remarkable, exceeding all expectations.😱

What truly sets Lost Empire Herbs apart is their extensive collective knowledge, derived from years of hands-on experience, unwavering commitment, and a willingness to explore new horizons. Driven by a genuine desire to enhance lives, they made a resolute decision to make the benefits of these exceptional herbs accessible to a wider audience. 

Their primary focus revolves around offering hormonal support, a vital consideration given the prevalence of endocrine-disrupting compounds in today's world, although their scope extends beyond this singular realm. 🌱 

I'm genuinely enthused about the prospect of trying out their products, eagerly anticipating the chance to personally experience the transformative effects of these wellness herbs. The brothers' evident passion and expertise have left me intrigued and eager to embark on a journey towards total wellness, guided by the offerings of Lost Empire Herbs.

@lostempireherbs #lostempireherbs #holistichealth #holistichealing #holisticwellness #holisticlifestyle #motherhoodunplugged #motherhoodjourney #motherhoodthroughinstagram #unleashthepowerofnature #rootingforyourhealth #hormonehealth @apexdropofficial
Slow down a little and visit @storylandnh !! It s Slow down a little and visit @storylandnh !!

It seems like summer is almost over and you’re probably scrambling to get all the things done on your bucket list. But don’t forget to slow down and have some fun with your kids this summer!!

Story Land in Glen NH is a great way to make some beautiful summer memories with your family! If you live in the New England area, definitely plan a visit before summer slips through your fingers, mama! ☀️ 🏖️ 

LIKE + SHARE if you needed this reminder to slow down and have fun! 

#motherhoodunplugged #motherhoodjourney #momlifeunfiltered #motherhoodrising #motherhoodthroughinstagram
Looking for something fun to do in New Hampshire t Looking for something fun to do in New Hampshire this summer? Living Shores Aquarium in Glen NH is an indoor walk through adventure that allows your whole family to discover the wonders of the ocean year-round. 

The aquarium includes interactive tide pools, exhibits, and tons of immersive activities. See otters, touch sting rays and nibble fish, interact with tropical birds and so much more. They even have axolotls and sharks! There is so much to see. We spent over 3 hours exploring the exhibits! And of course we had to stop in the amazing gift shop before we left. Don’t miss it! 

Living Shores is a fun, interactive environment that is perfect for the whole family! If you’re going to visit the White Mountains this summer, definitely make time to stop at @livingshoresnh! 🐠 🐟 🦀 

COMMENT and tell me which part your kiddos would like the best! 👇🏻

 #familytime #motherhoodunplugged #momlifeunfiltered #whitemountains #familygoals #familyfriendly
Don’t be fooled. You don’t need the perfect br Don’t be fooled. You don’t need the perfect branch to hang a swing in your yard. All you need is a tree and Slackers Build A Branch!

I got mine from @bolderplay! 🥳

Would this product solve a common problem for you too?! Comment and let me know! 👇🏻

Motherhood is hard. Sometimes cool products make it easier! 💁🏼‍♀️

#motherhoodunplugged #motherhoodrising #momlifebelike #motherhoodthroughinstagram #motherhoodjourney
You’re so exhausted you feel like you’re gonna You’re so exhausted you feel like you’re gonna die, but then…
.
.
.
.
.
.
SURPRISE!!
.
.
You can’t fall asleep!!!!!
.
.
.
Oh the joys of motherhood! Anyone else relate?!! 😮‍💨🥱😳😳😳

#momhumor #honestmom #parentinghumor #motherhoodunplugged #motherhoodjourney #motherhoodrising
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