Ketogenic Diets 101: Setting the record straight
Updated: Oct 30, 2022
"A Formula for Weight Loss "
As the popularity of the Keto Diet has exploded in recent years the true nature of Ketogenic weight loss has gotten blurred. So what is Keto? Very simply Keto refers to Ketosis, the state into which your body enters when it shifts to burning fat for energy instead of carbohydrates. As carbohydrates and sugar intake is restricted, your body begins to break down its fat stores to use as a source of energy.
Therefore, the very basics of a Ketogenic Diet are:
Restricting dietary intake of carbs and sugars,
Your body enters Ketosis, a metabolic state in which your body burns fat for energy
As stores of fat are burned, weight loss (fat loss) occurs
If you want to successfully lose weight with a Ketogenic weight loss program (successful meaning you lose weight AND learn how to keep it off!) then a Keto Diet is NOT another do-it-yourself, magazine of the month, yo-yo diet trend. Ketogenic Diets are based on the science of weight loss and how human physiology responds to sugar, carbohydrates, insulin and fat storage.
The Ketogenic Diet – Hard, but Simple!
Losing weight is hard, but not because it’s scientifically complicated. It’s hard because the human animal was not designed to lose weight. Therefore, losing fat requires that your body follow a simple scientific formula so it may burn fat.
That formula is the Ketogenic Diet and there are only two types:
1. Low Calorie (designed for Weight loss)
Both types of Ketogenic Diets restrict carbs and sugars. However, the lower-calorie Keto Diet also features a reduction in fats as well. In doing so, this Keto Diet accelerates fat loss and is better suited for losing weight. After all, between the two Ketogenic Diet types, with one having a higher caloric intake than the second, which do you think would be the better choice for weight loss? Obviously the lower calorie diet. By reducing fats, your caloric intake is also reduced. As a result, the dieter’s weight loss will occur more rapidly.
This style of Ketogenic Diet, the temporary reduction in fats, carbohydrates and sugars is at the heart of my client's success. They follow a medically developed, step-by-step, personalised Ketogenic Weight Loss Diet. By temporarily restricting fat intake, the dieter burns through fat stores more rapidly, resulting in safe, efficient weight loss. Because the protocol is a Keto Diet focused on weight loss and weight maintenance, for most people it will be the safest and most credible entry point into living a low-carbohydrate lifestyle. Not only is the protocol a supervised Ketogenic weight loss program, but I also teach my dieters how to develop and maintain a healthier relationship with food after they have graduated from Ketosis. This makes maintaining their new healthier weight easier and safer following their weight loss because living in a state of Ketosis should only be temporary.
2. Higher Calorie (Therapeutic)
The second type of Ketogenic Diet was actually the first.
Although many proponents recommend this high-fat version of Keto for weight loss, it first gained notoriety as a treatment method for Epilepsy. Going as far back as the 1920s, medical professionals have recommended high-fat Keto Diets as a treatment method for difficult-to-control seizure disorders. However, a diet that includes a high percentage of fats as part of its eating program increases the daily caloric intake. More calories mean slower fat loss. Therefore, the higher calorie count is why this Ketogenic Diet type is considered a slower weight loss model for dieters and is why the low-calorie protocol is a more effective Keto Diet for weight loss.
If it’s not Ketosis, it’s NOT Keto!
The understanding of “What is a Keto Diet” has become blurred thanks to the proliferation of Keto Diet “experts”. Many of these “experts” recommend several variants of the Keto Diet and lifestyles which they claim can be modified for any walk of life. However, in most instances what they are actually recommending are Low-Carb lifestyle programs. These are neither weight loss programs, nor Ketogenic. With that said, there’s nothing wrong with adopting a Low-Carb lifestyle, but if your goal is weight loss, then changing your eating lifestyle should come AFTER you’ve achieved your weight loss goals.