A diet is a way of eating (at least for the purposes of this post). Diets are not religions. A particular diet is not going to save you, nor flip a switch in your body and make you perfectly healthy forever. Nutrition is important, sure, but it’s not a religion.
This is just some basic information to demystify some popular diets.
The Ketogenic Diet
WHAT IT IS: The Ketogenic diet (Keto for short) is a variant of a low-carb-high-fat diet. Carbs are kept to an absolute minimum (5% of intake), protein at a moderate amount (20% of intake), and the primary source of calories comes from fat intake (75% of intake).
Things allowed on the Keto diet:
Meat
Seafood
Low Carb Vegetables
Dairy
Nuts (some)
Avocado
Things NOT allowed on the Keto diet:
Carbs (Sugar, Starches, Starchy Vegetables)
WHY MIGHT SOMEONE CHOOSE THIS? Some people find the amount of fat in this diet very satiating, which means that a caloric deficit is easier to adhere to and sustain.
The Ketogenic is also considered medical nutrition therapy for both adults/children with epilepsy whose seizures are not controlled despite medication.
OTHER TYPES OF KETOGENIC DIETS:
Cyclical Keto: Allows for periodic high-carb days
Targeted Keto: Allows for carbohydrates to be added around workouts
High Protein Keto: Allows for protein to be set at 35% of total intake
RELATED DIETS
Carnivore – an even more restrictive diet than keto, involving cutting out everything except meat and animal products
COMMON MISCONCEPTIONS
Proponents of the ketogenic diet state that once switching to the diet, “your energy will come from fat not carbs!” This is commonly thought to mean body fat, as the ketogenic diet is commonly used for weight loss. However, what is actually being referred to is the use of dietary fat (ie the fat you eat) as the body’s fuel, after it is converted into ketones. The rule of calorie balance still applies.
Higher-protein/Cyclical Keto diets aren’t “technically” keto – as the name suggests, Ketogenic diets force the body into a state called “ketosis,” which is where you use ketones for fuel instead of glucose/glycogen (which comes from carbs). It can take days to weeks to get fully into ketosis for some people, and an excess of protein can also be converted into glucose/glycogen, which can keep a person from ketosis.
PROS
The Ketogenic diet is considered an beneficial medical nutrition therapy for those with epilepsy.
For some, a high-fat-low-carb approach can cause increased satiety, which can lead to better adherence to a caloric deficit.
There is evidence that a ketogenic diet can improve glucose control for those with impairment, but the appropriateness of the diet itself (sustainability, safety, long-term efficacy) as a treatment is still controversial.
The Ketogenic diet almost requires reliance on nutrient dense foods, which, via increased intake of protein and micronutrients, can make people “feel better,” and improve health markers. This, however, is not exclusive to the ketogenic diet.
CONS
The “Keto Flu” is a real phenomenon – upon your transition to a ketogenic diet, your body will transition from using glucose and stored glycogen to create ATP (energy) to creating “ketones” to be used for energy. This can cause intense and unpleasant side effects, mimicking the flu, and can last from a few days to a few weeks (or longer) – everyone is different.
With the limited amount of vegetables that can be eaten on the ketogenic diet (to keep carbs at 5% of total intake and to induce ketosis), it is difficult to get the necessary amount of dietary fiber in your diet. Fiber is important to feed your gut microbiome, and also for things like remaining regular.
Keto is INCREDIBLY restrictive. Such restrictive diets can harm a person’s relationship to food, or inadvertently promote a cycle of both “falling on and off the wagon,” which can be harmful to both psychological and physical health.
Carbohydrates are your body’s preferred form of energy – it is what it is designed to be primarily fueled by. Our brains need approximately 120g of carbs a day just to function. Ketosis is a survival mechanism that is designed to keep us alive in times of food scarcity (ie, winter or famine). It’s kinda like a car that requires premium fuel – will it run if you put regular gas into it? Yes. Will it run at its best? That’s debatable.
Cooking Keto can present a number of challenges.
Texture
The same issue that you run into cooking Paleo dishes are also problematic in Keto dishes – without grains or some starch, you tend to run into problems of soft on soft textures (which can be unpleasant to the palate). This is even more true with keto, as things like nuts and seeds should only be used in incredibly small quantities. Starchier vegetables (the ones that have the most texture) are also usually avoided on this diet as well. This does open the door to playing with the textures of meats and fish (via a sear on the outside, for example, or via a crispy skin). It’s not a total substitute, but it is an option that must be carefully considered.
Choice of Fat
All that fat creates a rather heavy-feeling meal. It is important to consider multiple sources of fat – saturated from animal fat, for example, should be used sparingly, due to potential links to coronary heart disease.
And, each different type of fat has a different flavor profile, and will make the end dish taste differently. Coconut oil, a common cooking fat for those on the ketogenic diet, will give a dish a coconut aroma and flavor. Olive oil, on the other hand, has a lower smoke point, and will burn at lower temperatures. So, there are many choices in terms of which fats to use that must be carefully considered when cooking keto.
Since the ketogenic diet does not allow for a great deal of carbohydrates, alternate flours must be used in baking. For most recipes, that will call for almond and coconut flour. Both flours are lower in carbs, but can create very dense and dry baked goods.
The other issue with ketogenic baking is the issue of sweetener. Since sugar cannot be used, alternative low-calorie sweeteners must be used instead: stevia, erythritol, allulose. This changes the texture and the cooking process for each baked good, which needs to be adjusted for when attempting recipes. Each sweetener is also used in a different measurement than cane sugar, for example, which can also disrupt the ratios of ingredients in a baked good. Finally, many sugar substitutions do solicit unpleasant aftertastes in some people, which can lead to an unpleasant eating experience.
Anyone here cook keto? Have any tips and tricks for us? Share them below!
DISCLAIMER: I DO NOT ADVOCATE FOR A PARTICULAR WAY OF EATING. THIS IS NOT ADVICE. PLEASE DO NOT SHARE THIS AS A MEANS TO PROVE THAT KETO WILL SAVE US ALL.
