Diets, Keto
by The Researcher

Keto Diet

A ketogenic diet essentially eliminates carbohydrates. Fat will make up the highest proportion of your meals and you will eat a moderate amount of protein. Basically cut out the cake, bagels, candy, good amount of fruits and keep in the butter, olive oil, fatty fish, and yes – bacon.

The benefits of a keto diet could include:

  • Improved clarity and focus
  • Improved energy
  • Weight loss
  • Improved skin complexion
  • Potentially protect and maintain mental acuity as you get older

A clinician prescribing a ketogenic diet for a patient will generally follow the standard of 1 gram of protein per kilogram of bodyweight, 5-10 grams of carbs, and the rest of the patient’s daily calories in fat.

Based on a 120-pound woman who eats 1,500 calories per day, the protocol would look something like this:

  • 54 grams of protein
  • 5 grams of carbs
  • 140 grams of fat

Clearly the woman would dedicate much of her daily consumption to fat rather than carbs. The body breaks down carbs into simple sugars aka glucose and uses that to help supply energy. When the body can’t use glucose for its energy supply it can produce ketones out of fat and use those ketones as an alternative fuel source.

In an oversimplified understanding of the ketogenic diet, and albeit my understanding as a layperson, the decrease in consumption of simple sugars and the increase in consumption of fats are the primary factors in the diet’s positive benefits. Decreasing sugars and increasing fats can lead to less inflammation or illness in your body.

Inflammation can result from oxidative stress occurring in your body. Oxidative stress relates to an excessive amount of reactive oxygen species and free radicals in your body. High amounts of glucose can generate the overproduction of the species that result in oxidative stress. You reduce the amount of glucose flowing through your body when you’re on a keto diet so you could, in turn, reduce inflammation in your body.

I provide that oversimplified science because it offers context behind the alleged benefits of the keto diet that I outlined above. Less inflammation can lead to an improved skin complexion and over the long term may protect your mental acuity since your putting less stress on your biological functions, which allows for your body to work better for longer.

Many people on the keto diet also claim they have improved energy and focus. Fat is usually more satiating than carbs so you can eat less of it and feel fuller. Fats are also higher in calories than carbs, but they are very nutrient dense so unlike carbs you’re less likely to overeat fat and experience cravings throughout the day.

I look at it through a volume perspective. Let’s say you compare two meals: a 4 oz. salmon fillet, half an avocado, and a couple squares of 70% dark chocolate vs. a couple bowls of Cookie Crisp. I know from personal experience that I wouldn’t get anywhere close to the level of satiation I would feel with the salmon meal than with the Cookie Crisps. As an added benefit, I wouldn’t have any spikes or crashes in energy as I would if opted for the cereal.

Resources: