Thursday, June 29, 2017

The Good and Bad of a Ketogenic Diet

In today's post I'm going to discuss some of the benefits of a ketosis diet, some of the drawbacks of a ketosis diet and my own personal experience with it. First of all I do have to say that a ketosis diet is one of the fastest ways that you could possibly lose weight. It's also very healthy for a large majority of people. Now I do have to say that even though my body functions very well with a ketosis type diet there are some people out there that are better off with other types of diets. So the only way to really determine what the best diet is for you is to work with a healthcare practitioner that specializes in overall health wellness nutrition and weight loss and even then it's trial and error.  

The big trend now is combining the ketosis diet with intermittent fasting. On this type of program people are usually skipping breakfast or having a meal that's mostly made up of good healthy fats. For me I'll have a coffee with some half-and-half or heavy cream and then to this I will add some coconut oil.

Let me tell you when I first started doing my morning coffee with coconut oil added to it I really did have an issue with diarrhea. I would actually feel my stomach gurgling and rumbling and I know I had to run to the bathroom as quickly as possible. The way that I fixed this was to just decrease the amount of cocoa butter that I was putting in my coffee first thing in the morning.

So for most of my nutrition clients I now recommend that they start out with half of a level teaspoon of coconut oil added to their morning coffee. That is, if we are going to have them follow and intermittent fasting regimen.

When people are practicing intermittent fasting usually they set a time period when they are going to eat their meals. For some people they like to have a four hour period of time where there they can eat real food. For others they might keep that time to about eight hours or so. While there are also some people that will eat within a 12 hour window and then fast for the rest of the 12 hours of the day. With this type of program if you finished your last meal at 8 PM you will not eat until 8 AM the next day.

Personally for me it works out better for my body if I have a 16 hour break between my last meal and my first meal of the next day. So for me if I finish eating at 8 PM on Monday I will not eat on Tuesday until sometime around 12 o'clock noon.  

Following this seems to do the best for my body it keeps my blood sugar levels at a normal level and it also adds a feeling of my muscles being pumped. It actually feels like I worked out all day and I have that nice blood flushing to my muscles and it feels like I just worked out and I have that muscle pump. The trick with this is to find the right combinations of proteins and good healthy carbohydrates that will allow your body to burn some fat but it SPARES the muscle that doesn't burn your body's musculature.

Depending on your system the amount of carbohydrates that you should be eating on a ketosis type diet varies. For some people they can get the good healthy benefits of a ketogenic diet just by keeping their total amount of carbohydrates consumer throughout the course of the day to 30 g of carbohydrates per day.

While others it might be 25 g of carbohydrates and then some people might need to go to 20 g of carbohydrates and possibly even lower.  I have one client that has limited his carbohydrate intake to 5 g of carbohydrates per day. Personally I want to recommend it unless you have some type of health care issue something like a hormonal disorder or syndrome. And this particular client does have health issues and for him in order to maintain a good blood levels good blood work he really needs to keep those carbohydrates at five grams of carbohydrates but again let me say that for most people this is way too low of an amount of carbohydrates a day.

Most people do perfectly fine around 25 to 30 g of carbohydrates per day. They lose weight and it improves their overall health wellness and even their blood work. And honestly we don't want to look good we don't want to be lead paint trim but what's the most important is what our blood work is that really tells us if we are healthy or not per day.

So let me say this once again just to be clear and everybody gets it.

For most people to have success and improve your health wellness and your blood work the majority of you people out there will need to eat on a daily basis about 30g of carbohydrates per day.

Now please do not take this as medical advice. This is just my own personal experience with myself and my clients. And for you to follow with this type of diet you really should be working with the healthcare provider that is trained in this type of nutrition program.

And I do get lots of questions with people age they should counter carbohydrates in the vegetables that they're consuming. For my clients I would prefer that they eat an unlimited amount of vegetables. I want them eating anywhere from cut 5 cups of vegetables to it as much as 10 cups of vegetables per day.

Vegetables are a source of great and nourishment nutrition vitamins and minerals everything that I've body needs to function properly. So I do not like to limit these. Are usually have them count the carbohydrates in there starchy carbohydrates like bread and in the fruit that they are eating some so say if you're eating grapes you should be counting those calories and the carbohydrates.

And let me tell you by doing this it's not going to slam you in ketosis it's going to give you the benefit of the weight loss and the healthy blood work but you won't get that key ptosis smelling breath and you shouldn't suffer from diarrhea or anything like that.

However, I do have some clients that are diabetic and believe it or not too many vegetables spiked her blood sugar levels. But let me emphasize that this is only a handful of my diabetic clients.

So you really have to check your blood sugar levels on if you are diabetic and it's always best to keep a food journal of food log of everything that you were eating during the course of the day and Correlate that with the food that you're eating and how it is affecting her blood sugar levels.

As much as people may think that weight loss is the same for everyone and that we all should be on the same diet; this just is not true.

Please come back soon for our next article.

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