Intro to the Ketogenic Diet

Intro to the Ketogenic Diet

August 6, 2019 0 By William Morgan


– Hey, guys.
Robby here from CrossFit South Bend.
Today we’re gonna talk
about the ketogenic diet.
So keto or the ketogenic diet,
you have probably heard of
if you’ve ever heard
of Bulletproof Coffee,
that’s kind of in the same mold.
It’s something that’s become
a lot more en vogue these days
and people are curious about what it is
and who it can be beneficial for.
So today we’re gonna
answer those questions.
So we’re gonna talk about
what is the ketogenic diet,
who can it be beneficial for
and then should you do it?
Is it something that you should do
or are there certain cases
where you might wanna hold off.
So, first of all, what
is the ketogenic diet?
So in a lot of ways,
the ketogenic diet is a gigantic
middle finger, if you will,
to the high carb, low
fat dietary orthodoxy
that has prevailed for
the past 40 to 50 years.
Now it wasn’t designed
that way, of course,
but it’s basically the exact opposite.
If the prevailing
orthodoxy of dietary advice
for the food pyramid and things like that
was super high carb and super low fat,
keto is the exact opposite.
It’s super low carb and super high fat.
In particular, orthodox keto,
there are lots of different variations
but orthodox keto follows
the macro-nutrient ratios
in the following way:
protein is about 20%, carbs are about 5%,
it’s a really small amount
and then fat is about 75%.
So the goal is to keep
carbs very, very, very low,
to keep healthy fats very, very, very high
and keep protein to a very
minimum level to ward off
what’s called gluconeogenesis,
basically where your body makes glucose
from the protein that you eat.
So we’re trying to reduce
chronic blood sugar spikes
that come from excess
carbohydrate consumption
and to a certain extent
sometimes elevated glucose
and insulin that can come from
excess protein consumption.
So that’s what the ketogenic diet is.
It’s a very high fat, very low
carb, moderate protein diet.
So who’s it beneficial for?
Well, it can be beneficial
in a lot of different circumstances.
Number one, above all else,
things like mental health conditions.
Epilepsy is a very, very famous example
where nothing else works
for a lot of people
and epileptics who go on a ketogenic diet
see tremendous benefit,
neurological conditions more generally,
so not just epilepsy but
things like Alzheimer’s
or Parkinson’s or multiple sclerosis
have all been show to be greatly benefited
by a ketogenic diet.
Another area that can be,
that it can be very
helpful in is if someone is
let’s say morbidly obese and
severely insulin resistant,
one of the best ways to reverse that,
say in the case of Type II Diabetes,
is to go on a ketogenic diet
and one of the main ways
this is supposed to work is, again,
with the ratios of
macro-nutrients that you have,
fat does not spike blood glucose
and therefore does not spike insulin.
Carbs are the most insulin spiking
and blood sugar spiking
macro-nutrient, of course,
and then protein is kind
of in the middle there
so that’s why it’s super high fat,
super low carb and then moderate protein.
So it’s something that can
be very, very beneficial
in those types of conditions
and there are other types
of conditions as well
but those are the most famous.
Now aside from health conditions,
in the endurance world,
just for performance,
people have been turning to
a ketogenic diet recently
because when you do endurance events
like long cycles or marathons
or things like that,
you’re primarily tapping
into your body’s fat stores
if you’re fueling yourself correctly
rather than lots of carbs and goo’s
and all these other things
that endurance athletes
typically consume and when
you’re fueling yourself
with fat rather than carbs,
you tend not to bonk
out the same way people
who have lots of breads and pastas
and goo’s before races tend to.
Now, should you do the ketogenic diet?
This is a very important question.
So the answer is, of course, it depends.
It depends on your context.
Always consult with a practitioner
or make sure you’re
talking with your doctor
about these things,
but that being said,
if you’re someone with
a neurological condition
or someone who’s really insulin resistant,
it could be something to try.
On the other hand, the ketogenic
diet isn’t for everyone
and it can have its problems
because it’s super low in carbohydrates,
it’s also very low in fermentable fiber
which is necessary for your
gut bacteria to produce
more beneficial bacteria
and to grow and to thrive.
So cutting carbs that
low can be problematic
from a beneficial bacteria perspective.
If someone is chronically stressed
or they have hormonal issues,
say thyroid issues or
sex hormone imbalances,
like estrogen and progesterone,
or if they’re trying to
get pregnant for example,
a ketogenic diet may
not be the best choice.
Again, it depends on the context.
There can be exceptions but, in general,
it may not be the best
thing and then, lastly,
one thing you have to always
judge with the ketogenic diet
and with any diet really, paleo,
vegan what have you is to what extent
can you live your life?
One of the things that’s
pretty hard about keto
is that you’re basically cutting out
the vast majority of vegetables,
that you have to be eating
a very small quantity
of vegetables aside from
leafy greens to stay keto.
So that’s a relevant consideration as well
but that being said,
it can be tremendously
therapeutic for people
with mental health conditions,
for endurance athletes,
and for people with insulin resistance.
Alright guys,
so hope you have a better sense
of what the ketogenic diet is,
who it can be beneficial for
and whether you should do it or not.
Thanks so much for tuning in.
We’ll see you next time.