The Ketogenic Diet for Weight Loss - Blast Belly Fat, Combat Cancer, and Drop Diabetes (Low Carbohydrate Ketogenic Diet Series: Lose Belly Fat by Achieving Ketosis)
Date: 2014-01-11T05:00:00+00:00

Ketongenic Diet for Weight Loss

Blast Belly Fat, Combat Cancer, and Drop Diabetes

Sampson Sharpe

© 2014

TABLE OF CONTENTS

CHAPTER 1. KETOGENIC DIET AND ITS HISTORY

CHAPTER 2. FOODS ALLOWED AND RESTRICTED IN A KETOGENIC DIET

CHAPTER 3. ACHIEVING KETOSIS THROUGH KETOGENIC DIET

CHAPTER 4. KETOGENIC DIET FOR DIABETICS

CHAPTER 5. BENEFITS AND EXPECTATIONS OF A KETOGENIC DIET

CHAPTER 6. SUCCESS TIPS FOR BEING ON A KETOGENIC DIET

CHAPTER 7. LOSING AND MAINTAINING WEIGHT ON A KETOGENIC DIET

CHAPTER 8. FREQUENTLY ASKED QUESTIONS

Important Introduction

Dear Reader,

My name is Sampson Sharpe and I consider myself a human Guinea pig. What I like to do is test out different systems to improve my overall health. I then write about them to share what I have learned. I have been infatuated with the health and fitness industry for over 20 years. Since then, I have tried about every exercise routine and diet program that has come down the pike. The one diet that has not let me down is the “Ketogenic Diet!”

What separates the Ketogenic diet from its counterparts is the ease of implementation. Instead of being on a point system or measuring and weighing your food you simply limit your carbs and make sure you are getting healthy fats. I will go into further detail within this book, so don’t worry.

Fast forward to about 8 months ago. My beautiful wife had just given birth to our first child and I stepped on the scale at the hospital and realized I had gained about 30 pounds. What was surprising about that is that I didn’t even realize I had gained that much weight. I began researching diets that would burn fat and maintain my muscle and stumbled across the Ketogenic Diet. Within two months I was down 25 pounds and my body fat was lower than it had ever been. In the gym my strength levels began increasing. Now I cycle on and off the Ketogenic Diet any time I want to cut body fat or lose a little extra weight. The process is simple and I will lay out exactly what to do in this book.

There is a lot of science behind the Ketogenic Diet. Therefore it can become confusing. My goal is to cut through the confusion and bring you a book that is easy to read and implement. This book is short on filler and fluff. It is my belief that most people are busy and would rather cut straight to the point. All you have to do is read and take action.

Thank you for downloading this book. Enjoy!

CHAPTER 1 - KETOGENIC DIET AND ITS HISTORY

The Ketogenic diet is a diet protocol which emphasizes the utilization and break down of fats for the energy sources of the body to help achieve weight loss and to provide diet therapy in many diseases. It has also been utilized by patients to combat seizures with much success. The Ketogenic diet is high in total amount of fat, moderate in protein, and low in carbohydrates. Among the three energy giving nutrients, it stresses on utilizing fats as a basic source of energy. This diet encourages the process of ketosis through increased fat metabolism.

The standard American diet is high in carbohydrates, moderate in protein, and low in fat. This diet has evolved from a diet that was largely plant based with moderate amounts of animal protein, to a diet heavily reliant on processed carbohydrates, sugars, and bad fats.

In a ketogenic diet, 60-80 percent of the total calories needed for energy comes from fats. We want to make sure we incorporate good fats. What do I mean by good fats? Fats that are rich in omega three fatty acids like fish and grass fed beef. Avoiding trans fats (which are man made) will be vitally important. Trans fats have been proven to cause heart disease as well as many other complications.

Not all fats are bad from us!

In the 1990’s we noticed we were getting fatter as a society. We needed a victim! We needed a culprit to blame for our widening waistlines. It was pretty easy. FAT! We were getting fat, or shall I say, we were fat already. Therefore, the natural reason why we were fat was from eating fat. That was the common theory at the time. Food companies began making “fat free” foods and putting them everywhere. They mutated and sucked out all the fat of regular food and replaced it with sugars and artificial chemicals. What happened next was quite interesting. We began eating more and more “fat free” foods and continued to gain more weight as a country. The truth of the matter is quite simple: Fat doesn’t make us fat! Eating excess carbohydrates with no nutritional value, combined with increased sugar intake was what makes human beings gain weight.

The Ketogenic diet has been gaining popularity for weight reduction the past ten years. Initially in the 1920’s it was mainly used to provide diet therapy to young patients of epilepsy. Many children who were suffering from seizures had reported to respond positively to this kind of diet and fasting and also had reported less incidences of seizure attacks as compared to the ones not taking this diet. Constipation and unpalatable nature of the diet for these children were the main problems reported. At the time the correct cooking methodology and flavor combinations were not as advanced as they are today. Medium Chain Triglycerides found in abundance in coconut oil was specifically noted for its beneficial properties for such patients.

Its unique metabolic properties have been claimed to treat many diseases as well as to reduce weight in a non-traditional way. The traditional way being extreme calorie deficiency.

Why Extreme Calorie Cutting Doesn’t Work

Anyone can go on a diet. Most people think a diet is simply cutting out calories and starving your body. Unfortunately for them the body isn’t designed to operate like that. Sure, you might lose the initial weight but then your body wakes up and says “where is the famine?” and promptly begins to store more fat. From an evolutionary stand point the pre-historic man never knew when his next meal was coming. When his body went a few weeks in a calorie deficit it began to store fat as a survival mechanism. It’s well document that our physical bodies have not evolved since that time, so therefore it makes sense to assume our bodies react the same way when we starve them.

A ketogenic diet also known as a keto diet is a great alternative to the traditional starvation style diets. Dietary supplementation and fiber needed to be taken along with this diet to make it more balanced. Many people who have tried to achieve health benefits through this kind of diet have found it highly effective in meeting their weight loss goals. There have been many positive benefits as it assists in catabolizing and breaking down fat deposits in the body. Instead of burning carbohydrates you will be using your own body fat as fuel. Many benefits have been reported for weight reduction, seizure control, improving glycemic index, and many more. There is much ongoing research to figure out even more benefits the ketogenic diet has to offer.

To avoid food nutrient deficienciesnutritional supplements and fiber need to be added if one is planning to adhere to this kind of diet for a long period of time. In this diet, calories from protein and carbohydrates are replaced by calories from fat. Each gram of protein and carbohydrates provide four calories while each gram of fats provides nine calories, because fats and foods containing fats are dense in calories. Therefore more satiety is achieved by eating less. In basic terms eating meats that are high in good fats will keep us feeling full and satisfied.

The Digestive Process

During the digestive process, carbohydrates enter in the blood stream in the form of glucose. All the extra amount of glucose that is not needed for immediate energy is stored in the form of glycogen in the liver and muscle tissues by the help of a hormone released by the pancreas called insulin. Whenever the blood glucose level rises insulin is released from the pancreas which helps in glycogen synthesis and storage in the liver, muscle tissues, and very small amount in the brain and white blood cells. This process is again reversible whenever the need of glucose arises and blood glucose level goes down.

Whenever the blood glucose level goes down the normal range and is not replaced by the diet, this stored glycogen is readily available and converts into glucose and enters in the blood stream maintaining the normal level through a hormone also released by the pancreas called glucagon. Glucagon plays an opposite role of insulin and breaks down the stored glycogen and converts it again to glucose to maintain the blood glucose level. We can manipulate how our body digests foods by choosing the right foods that fuel fat loss.

Our brain prefers to use glucose as a form of energy in the presence of glucose. During fasting when all glucose stores are empty or in ketosis, our brain learns to adapt the prevailing conditions and starts utilizing the alternative energy available through fats or break down of fats. Whenever the glycogen storage in the liver gets depleted, either by insufficient dietary intake or inadequate synthesis due to lack or absence of insulin, Ketogenesis or synthesis of ketone bodies take place. The presence of these ketone bodies causes ketosis which can also be a result of fasting, starvation, as well as direct consequences of embarking on a ketogenic diet. When we are in Ketosis our bodies begin use fat as it’s primary energy source which is where our ultimate weight loss goals can start being met! Picture it from this aspect: If you eat the Standard American Diet (SAD) you are typically filling up on processed carbohydrates, sugar, and low quality protein. Your body is essentially running on low grade food and burns off the carbs and sugars as fuel instead of fat. When we utilize a Ketogenic diet our body begins to burn fat as the fuel source.

The Ketogenic diet promotes breakdown and utilization of fats for energy and discourages utilization of carbohydrates as a source of energy. Protein in this diet is just enough to maintain growth and repair needed in the body. Due to the absence of glycogen stores as a result of low carbohydrates diet, the liver starts to metabolize fats instead to furnish energy. This is promoted by ketogenic diet but can happen naturally during long starvation, stress and fasting conditions. Exercise also supports and helps in this.

Through a ketogenic diet, four parts of total energy requirement comes through fats and only one part is divided between both protein and carbohydrates. Recipes needed to be developed to make things easier for patients and people who wish to try this diet regimen. What food items can be used liberally, what are moderately restricted and what are strictly restricted. A detailed list of these needed to be provided to them so that they can create their own recipes. Recipe development is an art that does not require much effort. Each individual is different from the other and each one has different activity factor. Each diet needed to be individualized accordingly taking into consideration height, weight, and activity factor.

When treating a patient with a disease Health professionals have been found to be concerned about the proper nutritional guidance that needs to be provided to these individuals. How can they start on this diet and what results can they achieve? How can they control and deal with ketosis and how to check serum and urine ketone level? Increasing activity and dealing with the symptoms. A proper guideline is needed to mentally prepare them of the expectations, tips, benefits, and maintenance needed. What needs to be eaten and what needs to be avoided. How to create more palatable recipes? How to sweeten your meal without regular sugar? How to keep oneself motivated and strong? How to have patience and will power? When to exercise and how much is enough? This book aims to explore those factors and show you how you can successfully follow the Ketogenic diet!

The Benefits of a Ketogenic Diet

Many of benefits that have been reported are facts that cannot be ignored. One of most important benefits is that it helps in the breakdown of built in fats and helps in catabolizing adipose fat tissues. Adipose tissues are stubborn and are hard to break down. Basically, they are your trouble fat areas that don’t seem to go away no matter how hard you try. Exercise and increased physical activity do help in breaking down built in fat deposits. Eating a well-balanced diet in extended intervals also helps in catabolizing fat deposits and can create a situation close to ketosis. The Ketogenic diet helps in mobilizing fats to burn up for energy and the brain adapts to utilize the energy of fat substrates, for example ketone bodies. Excess ketone bodies can get excreted through urine, sweating, breathing, and increased physical activity.

Ketosis plays a big role in the supplement of protein to the body. In the presence of ketones, the body will not breakdown muscle tissues for the supply of glucose as a source of energy, instead it will utilize the energy from ketones. The body will prefer ketones over glucose and therefore protein would not be oxidized to produce glucose. In normal conditions, whenever blood glucose level goes down and glucose and glycogen supplies are not available, proteins are metabolized to maintain blood glucose level within normal range.

In the absence of carbohydrates there are more breakdowns of fats and the body gets adapted to utilizing fats and fat stores in the body instead of relying solely on glucose. As the amount of carbohydrates is lessened in the diet and the stores of glucose and glycogen gets depleted, the insulin level automatically goes down. This causes lipolysis or breakdown of fat and fatty acids leading to ketosis. Our brain in normal conditions consume around 20 percent of our total energy output. It prefers to utilize glucose over any other source of energy.

In the absence of carbohydrates, the body starts to breakdown muscle tissues to furnish energy needed immediately. Amino acids of protein can be catabolized to provide glucose whenever needed in the absence of carbohydrates. To prevent the process of catabolism and the breakdown of muscle tissues during weight reduction, and to encourage anabolism or synthesis of muscle tissues, as well as encourage catabolism or breakdown of adipose tissues or fatty tissues, a diet promoting ketosis is suggested. Ketosis allows the body to get adapted to utilize fats instead of proteins and carbohydrates. Careful planning is needed to enter Ketosis and we will be discussing exactly how to get there in later chapters.

In order to divert body’s attention towards utilization of fat stores in the body and to spare proteins for muscle synthesis, a high fat, low carbohydrate and moderate protein diet is suggested. Ketogenic diet needs to be followed after taking into consideration the medical condition of any given individual. It is comparatively a new phenomenon and trend towards weight reduction as historically it has been associated with and used practically to overcome symptoms of epilepsy. More and more claims started to appear for its benefits for many problematic conditions and diseases. It has been found to be beneficial for killing cancer cells, improving glycemic index, found beneficial in type 2 diabetes, controlling seizures, and so on.

Many people who are handicapped or immobile opt for a Ketogenic diet for it’s fat burning properties. Conditions in which increasing physical activity or exercise is not advisable or practical, choosing the option of ketogenic diet can work wonders. Preparing oneself emotionally is key to having success on any diet, and help in passing through the various phases successfully. You have the option of going back to resuming a non-Ketogenic diet as soon as successfully achieving your dietary or weight loss goals. That does not mean overloading your diet with carbohydrate intake. We want to gravitate towards a diet full of unprocessed foods that are organic and natural in their make up.

Think of the Ketogenic diet as a way to overhaul your body in a quick and efficient manner. Some people decide to go on a Ketogenic diet for long periods of time, even permanently. Other cycle the diet on and off. Basically, this diet has very flexible options that anyone can follow to reach their goals!

CHAPTER 2 - FOODS ALLOWED AND RESTRICTED IN A KETOGENIC DIET

What foods need to be eaten and what foods need to be avoided when following a ketogenic diet requires understanding of the three basic energy giving nutrients known as the macro nutrients. The only energy giving nutrients among the six major nutrients include carbohydrates, proteins and fats which constitute a major bulk of our daily diet. Both protein and carbohydrates provide same number of calories per gram for example four calories per gram. Fats dense in calories furnish nine calories per gram.

In order to understand what foods are needed to be ingested and what foods are needed to be avoided in a Ketogenic diet, a good understanding of food sources of fats, carbohydrates and protein is needed. The following is a comprehensive list that helps in determining the food sources of fats, proteins, and carbohydrates.

Food Sources Of Fats

Excellent food sources of fats include butter, margarine, ghee, full cream, fish oil, coconut oil, olive oil. When picking these fat sources look for organic or natural selections which will be significantly healthier for you.

Good sources of fat include full cream milk, full cream yogurt prawns, lobster, organ meat, bone broth, lamb, beef, mutton, poultry with skin, eggs, full cream cheese, etc. These food sources are also rich in good quality protein and are poor sources of carbohydrates except milk and milk products which contain lactose sugar.

Significant sources of fats containing foods are also rich in carbohydrates. These include dry fruits, nuts, seeds, avocado, etc.

Food Sources of Protein

Excellent food sources of protein include egg, mutton, beef, fish, lamb, prawns, lobster, poultry, cheese, yogurt.

Good food sources of protein include pulses, beans, tofu, chickpeas, gram, nuts, seeds, gelatin, etc.

Significant sources of protein include corn, rice, wheat, barley, etc.

Poor sources of protein include cucumber, all leafy green vegetables, citrus fruits, yellow squash, radish, mushrooms, onion, turnips, avocado, green pepper, brussels sprouts, beet root, eggplant, lemon, okra, capsicum, zucchini, garlic, pumpkin, cabbage, tomatoes cauliflower, carrots, asparagus, bean sprouts, broccoli, etc.

Food Sources of Carbohydrate

Quick food sources of carbohydrates include common sugar, fructose or fruit sugar, honey, brown sugar, molasses, hard candies, etc.

Good food sources of carbohydrates include starchy vegetables and fruits, banana, potato, sweet potato, peas, beans, gram, chickpeas, rice, wheat, barley, sorghum, millet, corn, mango, cheeko, etc.

Fair sources of carbohydrates include milk and milk products, green leafy vegetables, non-starchy vegetables, butter squash, avocado, tomatoes, cucumber, ice berg, cabbage, green pepper, zucchini, brussels sprouts, eggplant, lemon, pumpkin, asparagus, carrots, cauliflower, capsicum, onion, bean sprouts, turnips, mushroom, garlic, radish, beet root, okra, etc.

The list of food items that can be used to create recipes for a ketogenic diet include the following:

Ketogenic Diet

To create recipes for a ketogenic diet, it requires to you to get a little creative in the kitchen to keep your diet interesting and filled with variety. This sometimes means writing down your food plan in advance and a strategic shopping plan at the grocery store. A ketogenic diet promotes the excess usage of fats and fat rich sources of foods therefore these diets must be rich in butter, cream, ghee, margarine, olive oil, coconut oil, canola oil, palm oil, sesame oil, macadamia, coconut butter, flax seed oil, lard, avocado oil, creamy salad dressings, mayonnaise, butter cream frosting, cream cheese, coconut oil, etc. Fat selection should be according to individual tolerance and intolerance. Any fat which is found to be intolerable must be replaced by other fats and oils. Olive oil, coconut oil, coconut butter and avocado oil are my favorite sources. Coconut oil has been well renowned for it’s health properties throughout the years.

As a ketogenic diet is low in carbohydrates, low carbohydrate vegetables can be used in good combination and different seasonings and methods of cooking can be applied to create and develop mouth-watering dishes and recipes. Vegetables that can be used include avocado, spinach, lettuce, fresh cilantro, fresh mint, parsley, cabbage, fresh basil, ice berg, summer squash, brussels sprouts, cauliflower, green pepper, zucchini, black olives, mushrooms, and fair amount of carbohydrates from the list of fair sources of carbohydrates can be used. Go ahead and get creative. Variety is the spice of life and eating the same stuff over and over is a quick way to burn out and get off track.

A ketogenic diet is moderate in protein so a moderate amount of excellent sources of protein must be included. Eating Wild caught fish and grass fed beef are good sources of protein as they are rich in Omega three fatty acids. Often times store bought meats are fed a sub-optimal grains and can thus have a much lower nutritional value. Remember that the idea behind a ketogenic diet is to have a diet that is low in carbohydrates to promote ketosis and break down and utilization of fats in the body. Beef, poultry, fish, prawns, lobster, organ meat, mutton, cheese, egg, lamb, etc. can be used in moderation and in combination with different low carbohydrate vegetables to increase and improve palatability of the diet. Your own personal preferences are obviously important when selection what foods to eat. Fattier cuts of meat can be used to help you reach your fat intake levels faster. The good news is that fattier cuts of meat are significantly cheaper than leaner cuts.

Different ways of cooking should be utilized in order to keep the Ketogenic diet fun and interesting. Baking, stewing, barbecuing, frying, steaming, can be used to make food more tasty and palatable. Different combinations of color to improve garnishing can make food more appealing and can go a long way to sprucing up your meals. This is especially helpful if you and a spouse are embarking on this journey together. Make it special and you won’t even feel like you are dieting at all!

Herbs and Spices

Herbs and spices are great because they can add instant flavor and variety to our foods without much or any caloric or carbohydrate content. Certain spices such as cayenne pepper are renowned for their fat burning ability. Don’t overdo the spices and herbs though. Some of them are loaded with sodium and when used in excess can make your foods sodium profile skyrocket.

Different herbs and spices can be used to improve the flavor of food. For example: basil, parsley, ginger powder, garlic powder, black pepper, and cinnamon powder are just a few of that you can readily find in most grocery stores anywhere in the world. Try to utilize various sauces and flavor enhancers to develop creative recipes can be pure fun like Hot pepper sauce, soy sauce, Worcestershire sauce, mustard sauce, and barbecue sauce. Just make sure they are with in your macro-nutrient levels in order to reach your Ketogenic diet goals.

As a ketogenic diet is low in carbohydrates it does not allow the usage of corn or other flours to be used as thickening agents. Instead we can use the alternatives available. Coconut flour, cream cheese, whipped cream, heavy cream, gelatin powder, macadamia nuts flour, almond flour, pecan flour, coconut cream, peanut butter, coconut butter. These can all help in making gravies, soups and sauces that could be used in a good combinations of food in order to make them taste better while at the same time getting you the necessary amount of good fats you need.

In a ketogenic diet energy should mostly come through 60-80 percent fats, 15-25 percent protein and 5-15 percent carbohydrates. Total carbohydrate intake should be less than 60 grams. Protein intake could vary between 1-2 grams for each pound of body weight. The rest of the energy should come through fats. Around 20-25 grams of fiber should be added daily to make up for a low carbohydrates diet. Flax seed can be incorporated into various recipes for its high fiber content. Salads with rich dressings can be helpful in furnishing of more fiber and increasing the fat content of salads. Multivitamin supplements should be taken regularly in order to supplement your diet with extra nutrients.

CHAPTER 3 - REACHING KETOSIS THROUGH KETOGENIC DIET

The whole goal of the ketogenic diet is to reach ketosis. As touched on in previous chapters ketosis is when your body will start utilizing more fat stores for energy which will aid in your weight loss goals.

Whenever our liver is short on energy from carbohydrates, it starts metabolizing fats for energy as an alternative source. During the catabolism or break down of fats to furnish energy, ketone bodies are produced which causes ketosis. Ketosis always occurs inside our body whenever our body is deficient of energy from carbohydrate sources but our goal is to do this strategically. During the process of lipolysis the breakdown of fats occur and triglycerides are broken down to provide three molecules of fatty acid chains and one molecule of glycerol.

The fatty acids produced by this process can be utilized by our body as a secondary source of energy in the absence of glucose. The breakdown of fats and fatty acids are promoted by fasting, exercising or increased physical activity, starvation and ketogenic diet. Eventually the body physically gets to start adapting to utilization of the fats. Fat stored in our body in the form of adipose tissues, is being metabolized to furnish energy to the body. The breakdown of fatty tissues in our body helps us in saving our muscle tissues. This is especially helpful if you are trying to gain muscle or preserve hard earned muscle for strength training. Weight is being lost at the expense of the built in fats and not at the expense of built in muscles. Having more muscle on the body also promotes fat loss.

The utilization of fats instead of carbohydrates results in the production of ketone bodies and the state of ketosis. Our liver is responsible for the synthesis of ketone bodies. Ketone bodies are important because our brain which consumes around 20 percent of all our energy need prefers glucose over any other available energy source. But in the absence of glucose it is unable to utilize long chain fatty acids as they are bound with albumin protein and are unable to furnish energy to the brain. These ketone bodies produced can be utilized by the brain for energy.

Our brain consumes high amounts of energy as compared to the amount of mass it has and the fact of the matter is our brain never sleeps. It needs a constant supply of energy to keep it focused and clear. Even when we are fast asleep, our brain keeps functioning and helps us to digest the food that we have eaten, circulate all the blood around our body and keep all internal functions of our complex bodies working automatically without our involvement and any effort. So the brain does deserve lots of energy that it needs. Fortifying our brain with fantastic fat and protein sources will keep our brains protected and functioning at peak performance!

Info on Ketone Bodies

Ketone bodies are acidic in nature and therefore excess numbers of these in our blood can be harmful for people who are suffering from diabetes and needs treatment to overcome ketoacidosis which could lead to diabetic coma and even death. A normal healthy body is capable of handling this and maintaining the blood pH level within normal ranges. Ketoacidosis can happen mostly in type I diabetes but can also happen in type II diabetes cases rarely. Excess of ketones in the blood and urine for a long period of time can damage internal organ e. g. kidneys and liver. Therefore extra water needs to be taken in order to flush out these through urine, breath and sweating and to free the body of its toxicity. Water also helps in diluting these.

Signs of Ketosis and it’s testing

Excess ketone bodies produced during stress, starvation, fasting or a ketogenic diet can start accumulating in the blood stream causing a fruity odor in the breath and passing out extra ketones in the urine. A urine sample can be tested to find out and evaluate the presence of ketone bodies in urine at home using ketone strips.

The following are some of the reported signs and symptoms associated with ketosis.

·Presence of ketone bodies in urine.

·Fruity odor in breath.

·Extra thirst.

·Head ache, fatigue and tiredness.

·Frequent urination.

·High energy level and clear thinking.

·Weakness and dizziness.

·Stomach ache, nausea, and sleep problems.

·Unusual taste in mouth.

·Cold feet and hands.

Ketosis is not a harmful condition for a healthy human being and through a ketogenic diet it is used to maximize the breakdown of stored fat in the body. Initial stages of reaching ketosis can be disturbing and may be a cause for discomfort but the signs and symptoms start to subside as the body gets adapted to the new energy sources. Your body has an amazing ability to adapt and overcome. Don’t let a couple of bad experiences or uncomfortable situations deter you from completing your dietary goals.

Urine samples may not always show the presence of ketone bodies and can be misleading. Excess intake of water or utilization of ketones during increased physical activity can be the causes for misleading urine sample. Drinking extra water may dilute the urine to give wrong report. Do not be deterred by this. Simply test again in four to five hours and check your ketone levels.

A person going through ketosis may find it to be an unpleasant experience due to the body’s reaction and also due to the new process of going through a completely new diet program. Very high levels of ketones needed to be avoided as they can have damaging effects on the liver and kidneys and therefore can be toxic. Extra ketones can be removed by drinking extra water, breathing it out through lungs, and using it up by increasing the physical activity.

CHAPTER 4 - KETOGENIC DIET FOR DIABETICS

Diabetes is a chronic disease in which the metabolism of carbohydrates is affected due to inefficiency or total failure of pancreas to produce insulin or resistance of body cells to insulin. There are three types of diabetes. Type I diabetes also known as juvenile or insulin dependent diabetes, insulin is needed to be injected with intervals as the pancreas is totally unable to produce this. This type of diabetes is controlled through insulin injections, diet and exercise.

In type II diabetes the body is able to produce insulin but the cells of the body are resistant to it. Therefore patients are treated through hypoglycemic drugs, diet and exercise. These patients may at times need doses of insulin to control blood sugar.

Type III diabetes occur during pregnancy and can be controlled by diet and exercise. Around one in five may need to take hypoglycemic agents.

A ketogenic diet can be allowed to be followed by patients suffering from diabetes under controlled conditions and proper guidance and supervision of professionals concerned. Ketoacidosis is a serious condition in which a diabetic patient can develop signs and symptoms of diabetic coma which could be life threatening if proper medical care is not provided in a timely manner. Therefore, if you suffer from diabetes you are going to want to consult with your doctor before starting the ketogenic diet.

A normal healthy body is capable of maintaining the pH of the blood. People who are suffering from diabetes are incapable of reversing ketoacidosis and need external medical intervention. Over nutrition is also one of the causes of diabetes and eating in limitation is very important to avoid obesity leading to many chronic diseases.

Diabetic ketoacidosis and its symptoms sometime may appear within a day. Signs and symptoms may include loss of appetite, abdominal pain, confusion, weakness, shortness of breath, nausea, fatigue, vomiting, dry skin, excessive thirst, dry mouth, low blood pressure, fruity smell in breath, difficulty in breathing, excessive urination, etc. Testing the blood for sugar level and urine for ketone level can confirm the signs and let the person suffering know when to consult a physician. At times emergency care may be needed to avoid coma or even death. These patients might require insulin, rehydration, and electrolyte intake.

CHAPTER 5 - BENEFITS AND EXPECTATIONS OF A KETOGENIC DIET

Before starting a ketogenic diet one needs to get aware of the obstacles and challenges of the diet. How it can benefit yourself and how to prepare mentally to handle the initial time period of the diet is crucial. Mental preparation is important for those who feel carbohydrates are an inseparable part of their lives is very important. You must always remind yourself of your goals and focus on achieving success one day at a time. All we have is the moment. If we get to wrapped up in what is going on “next week” we lose sight of whats in front of us. The journey of a thousand miles begins with one single step! We must put ourselves in the right frame of mind to reach our goals! A ketogenic diet is all about changing the way of how you eat your diet. The initial time period can be rough until the body gets adapted to the new diet regimen. However, once you get over the first week of change your body will begin turning into a fat burning machine!

Benefits for People with Diseases

Its beneficial effects for patients suffering from epilepsy are well known. This diet has been found to be lessening the attacks of seizures and in many cases eliminating seizures.

Keeping the blood glucose levels low and ketones level high have been found to be beneficial for cancer patients as it has been reported to kill cancer cells.

Many people suffering from type 2 diabetes have experienced better control over blood glucose level and feel there are many benefits attached to it.

Decreased level of joint pain, controlled blood pressure, and lessening of heart burn are few other reported benefits.

Weight loss through reduction in adipose tissues instead of muscle tissues is one more known benefit.

Other known benefits which still need more studies and evidence include Alzheimer’s, Parkinson’s, narcolepsy, brain trauma, amyotrophic lateral sclerosis, acne, brain cancer, polycystic ovarian syndrome, and others.

The transition time period from normal diet to ketogenic diet lasts for a few days when the body gets adapted to a new primary source of energy. For example: fats can cause few disturbing symptoms. These symptoms may include headache, irritability, fatigue, weakness and most of these symptoms may subside within a week or so. The serum, urine and breath ketone level will increase. Long term usage may affect your serum lipid profile which could even be positive. Serum lipid profile and blood glucose level needed to be checked at least once a month to keep them within normal ranges.

In the beginning within two weeks of ketogenic diet, dramatic weight loss may occur due to depleted stores of glycogen from liver and muscle tissues consequently loss of water held by these cells. Total water loss will be proportional to the total muscle mass. The Ketogenic diet has been gaining popularity in the last twenty years for weight loss and its therapeutic properties for many chronic diseases.

While following a ketogenic diet, serum ketone level must not cross the borderline and therefore needs regular checking. Increased blood acidity could have damaging effect on the liver and kidneys.

A ketogenic diet has been found to be especially beneficial for brain functions and treatment of brain diseases. It has historically been proven to eliminate or decrease seizures. Our brain contains high amount of fats as compared to other organs and therefore consume high energy as well.

Adaptation to this diet may take from one week to twelve weeks. A person may pass through the phase of fat phobia once adjusted fully to this diet.

CHAPTER 6 - SUCCESS TIPS FOR BEING ON A KETOGENIC DIET

Increase physical activity

Increasing physical activity in addition to following a diet regimen will help in losing weight even faster and helping in developing muscle tissues. Half an hour of brisk walking, cycling, swimming, or jogging all are beneficial. Be wary of embarking on to many projects at once. Give your body time to adapt to the changes before you throw a million new things at it.

Increase intake of fluids

Increasing water and fluid intake can help in excreting extra load of ketone bodies and relieve the body of toxic waste especially in hot weather conditions when there is increased physical activity and consequently increased sweating.

Decrease intake of alcohol

Alcoholic drinks also contribute to energy so must be discontinued and they can also cause carbohydrate overload.

Be more creative with recipes, keep your spirits high, avoid caffeinated drinks, keep yourself motivated, keep a check on urine and blood ketone level which needed to be maintained, keep a track of weight loss, understand and adhere to the diet protocol, etc.

If sticking to a regular or standard ketogenic diet is difficult, one can try a cyclical ketogenic diet. In this one need to follow a ketogenic diet from Monday to Friday and on weekends it is allowed to take a carbohydrates overload. In this exercise is needed on weekdays only and can rest on weekends and have carbohydrates overload and stores for the whole week. If cyclical ketogenic diet is not suitable then one can go for targeted ketogenic diet. In targeted ketogenic diet 25-50 gm. of carbohydrate is allowed before a work out.

Good understanding of what is needed to be eaten and what needed to be avoided is very important. Keeping vigilant to various signs and symptoms of any kind of health problem or concern should not be ignored.

CHAPTER 7. LOSING AND MAINTAINING WEIGHT ON A KETOGENIC DIET

Losing and maintaining weight on a ketogenic diet is very important and one need to keep oneself motivated towards it for life long results. How many calories a person will need on a keto diet will depend primarily on individual height, weight and activity factor and on the fact of calorie input and calorie output. One pound of weight is lost when we take 3500 calories less in the diet than we utilize. For example: if someone’s calorie intake is 1200 and calorie output is 1700 then this person will lose one pound per week if he sticks on taking 500 calories less for one whole week. In order to increase your intake you have to first start catabolizing more which can be achieved by increasing physical activity.

Regular brisk walk, swimming, cycling, or any form of aerobic exercise need to be part of daily routine. Your daily energy expenditure will depend on your metabolic rate. Your metabolic rate is high when you are active and it is slow when you are sedentary. Lessening the use of machinery in our daily lives to accomplish various tasks, and making better use of our own bodies which can be easily achieved through little hard work all can have beneficial response towards increased physical activity without even needing to step into the gym. In this way you do not have to spend extra time, effort or money to leave your home and visit a gym. Light to moderate activity could be achieved through this way which is required initially. Later on when your body gets fully adapted to the new diet then you can plan for more active and vigorous exercises and may schedule your gym visits or focus on doing harder workouts from your home. I personally prefer home workouts because I stick to them easier. If my gym is in my house I have to walk by it everyday, which makes me more likely to stick to my routine.

How much body fat you must lose will depend on the percentage of existing fat in your body of your total body weight. Increasing physical activity in addition to following a strict ketogenic diet regimen will give more beneficial and long lasting results. Losing faith, spirit and motivation during initial difficult time period will only leave you in the middle of nowhere. This diet works, it has has a proven track record so sticking with it is important.

Proper understanding of proper ratio of macro nutrients needed is essential. Good understanding of good, fair and poor sources of macronutrients is required. 50 grams of carbohydrates can easily be consumed in a minute in the form of a candy. The same amount of carbohydrates can be distributed in the whole day in the form of high fiber non starchy green vegetables. Protein intake can also vary according to individual height and weight and activity factor. During increased physical activity or vigorous exercising you may be able to consume a more liberal intake of good quality protein as these will be utilized for muscle anabolism.

One can start from 50 percent of calories from fats. Monitor closely for one week and let the body get adapted to high fat content. Choose only those fats which you feel your body tolerates well. Fats can be consumed easily if incorporated in soups or emulsions. Emulsions can be prepared using nut flours. Drinking lots of broth prepared from bones will help in reducing dehydration and any deficiency of sodium. Addition of a small amount of lemon juice will help in preventing potassium deficiency.

Rest and sleep is of utmost importance during following a ketogenic diet. It helps in keeping the body in good working condition especially when we have started a new diet altogether. Pay more attention to your body and needs of your body. Respond to its need whenever needed. If you feel thirsty do not ignore. Ketones can cause toxicity and can have damaging effect if you do not drink enough water or fluids needed. These toxins like others needed to be relieved through urine so you stay healthy. So drink water whenever you feel thirsty.

The first week on a ketogenic diet may be difficult so be prepared for it from the beginning. This is temporary because your body is passing through an adaptation phase. You have introduced a high fat diet to it and it is trying to adjust to it. One very important thing to remember is not to cheat. Please do not cheat yourself. It will not help you in any way as the whole system will get disrupted. During ketogenic diet the blood sugar level need to remain at lower levels and carbohydrates are not the only culprits to raise sugar level. Proteins are made up of amino acids and these can convert to glucose to maintain blood sugar level. Fats can also contribute to this. Glycerol a metabolite of fats can turn into glucose.

This diet has been found to be helpful for mental alertness and improved mental capabilities. Patients play an important part in this diet because weight loss can be slow and steady. Rapid weight loss is never good and therefore should not be our goal. Weight loss may vary from person to person depending upon their genetic makeup, body metabolic rate, physical-activity, sleeping pattern, and food ingestion. Each individual is unique in his makeup and individual response to this diet will also be unique.

From the beginning till around three weeks into this diet people may find it difficult to exercise. For these three weeks light exercise is recommended. Later on the intensity of exercise may be increased. Keeping your insulin level low will help you in breaking down built in fat and will discourage anabolism of fatty tissues. Keep checking your weight on weekly or fortnightly basis. Make a target goal where you want to reach. Calculate your ideal body weight for your height. For 5 feet, 100 lbs. for females and 106lbs. for males are ideal. With one inch increase in height we have to add 5lbs. for females and 6lbs. for males. For each inch of extra height, keep on adding the pounds. Ten percent above or below the ideal will also come within the ideal. Any variance more than this or less than this will be considered overweight or underweight. If someone is more than 20 % of his ideal body weight he will come under obese category.

Do not eat when you are not hungry but only when you feel hungry. Be patient and avoid artificial sweeteners as much as possible. Sleep more and do not take unnecessary stress. Proceed wisely with your diet therapy. Avoid alcoholic drinks and fruits. Instead take fibers, minerals and vitamin supplement. Increase physical activity smartly. High fat content of ketogenic diet will help in suppressing your hunger you need not force feed yourself. There is lot of built in energy inside your body which need to be burnt. Let that energy take care of the energy needed by the body.

According to one authentic study people burn more energy on low carbohydrate diet while resting. Rest and sleep helps the body to get adjusted to things easily.

Measure your waist circumference on weekly basis. It is also advisable to keep a track of your blood pressure and serum lipid profile once a month or once in two months.

You may lose 1-6 pounds during the first week and 1 pound on weekly basis after the first week. But this may vary with individual cases. Maintaining your weight will require you to change your eating habits and lifestyle. Following most of the rules of healthy living, eating and adapting may have far reaching implications that may prove to improve overall health.

There are three types of ketogenic diet standard ketogenic diet, cyclic ketogenic diet and targeted ketogenic diet. A standard ketogenic diet does not allow any overload of carbohydrates. A person can be active as much as possible but it has been a known fact that people keep losing weight on this diet even if they do not feel they have enough stamina for exercising. In cyclical ketogenic diet a person can do work out twice or thrice a week during the week days and is allowed a load of carbohydrates during the weekend. During weekend a person can take rest and no need for any exercise. In targeted ketogenic diet a person can work out during the week and before working out he is given 25-50 gm. of carbohydrates load for stamina.

This diet is famous among people who are either unable to exercise or people who do not like to work out. It is a known fact that this diet work wonders even without exercising and the results are more long lasting as it deals with the base line of dealing with the problem of wrong kind of fat deposits inside the body. It helps in reducing these built in fat stores and attacks them with a purpose. It has been looked all around by professionals for its safety and until now has been declared to be safe enough to be practiced. Keeping a check on ketone levels, drinking enough water, resting and sleeping well, increasing activity whenever easily possible and sticking with the diet regimen will help and bear fruitful results. Keeping your patience intent and not letting it go and keeping self-motivated will help.

Do not keep a check on your weight on daily basis and do not freak out by constantly measuring your waistline. The Ketogenic diet is not magic and will take its time to bring good and fruitful results. Get support from people around and talk out your problem and discuss with people who have tried this diet. Pay more attention on your interests and less on thinking about food and do not think about foods you are not allowed to eat. Once you get tempted and eat out of your diet pattern you may come out of ketosis and it will take few days for you to get back again to ketosis.

The Ketogenic diet is your friend. If you follow the principles laid out in this book you will easily blast away fat and start losing weight very quickly.

I recommend that once you reach your desired goals to slowly start implementing carbohydrates back into your diet plan. You are also going to want to embark on an exercise routine to stay healthy and trim. Remember to keep a daily journal and practice positive thought. Your body will be changing rapidly so it is important that you prepare your mind for the challenge as well.

The bottom line is that the Ketogenic Diet has a long and proven track record. You know it will work so all you need to do is get it done. Remember to enjoy the journey and realize that each day you eat better and cleaner you are getting stronger.

CHAPTER 8 - FREQUENTLY ASKED QUESTIONS

Q. Are all low carbohydrate diets ketogenic diets?

A. No, all carbohydrate diets are not ketogenic diets.

Q. What is ketogenic diet?

A. A ketogenic diet promotes the use of fat energy over protein or carbohydrate energy.

Q. How does it work to benefit?

A. It emphasizes on the catabolism of adipose fat tissues rather than muscle tissues.

Q. Is it safe to use?

A. It has been tried and tested and for a healthy individual it does not pose any health risks.

Q. Do we have to take it through-out our life time?

A. Need to stick to it until ideal weight to height has been achieved or set goals achieved.

Q. Is it safe in all conditions?

A. No it is not safe in all conditions. It is not advisable to pursue this diet in chronic liver or kidney disease. Also it is not safe during pregnancy and lactation.

Q. Can I reduce weight through this diet?

A. Yes, this diet is suitable for weight reduction.

Q. How do we distinguish this diet from other diets?

A. This diet is high in fats, adequate in proteins and low in carbohydrates.

Q. In how many days do we achieve ketosis?

A. In around two days’ time.

Q. Can I increase physical activity along with this diet?

A. Yes exercise along with ketogenic diet is advisable.

B.

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Table of Contents

- Ketongenic Diet for Weight Loss

- Important Introduction

- CHAPTER 1 - KETOGENIC DIET AND ITS HISTORY

- CHAPTER 2 - FOODS ALLOWED AND RESTRICTED IN A KETOGENIC DIET

- CHAPTER 3 - REACHING KETOSIS THROUGH KETOGENIC DIET

- CHAPTER 4 - KETOGENIC DIET FOR DIABETICS

- CHAPTER 5 - BENEFITS AND EXPECTATIONS OF A KETOGENIC DIET

- CHAPTER 6 - SUCCESS TIPS FOR BEING ON A KETOGENIC DIET

- CHAPTER 7. LOSING AND MAINTAINING WEIGHT ON A KETOGENIC DIET

- CHAPTER 8 - FREQUENTLY ASKED QUESTIONS