Diets Decoded: The Ketogenic Diet

Is the ketogenic diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we’re talking about the ones that fall somewhere on the healthy spectrum, not unhealthy fad diets like, ahem, the Grapefruit Diet.) However, each proposes a slightly different path that leads to fulfilling those principles. In this column, we’ll be breaking them down for you one by one so you can figure out which (if any!) is right for you. We’ll quickly explain the facts and then provide quick, actionable tips on how to follow the diet as part of a Nutritious Life. The Ketogenic Diet: What It Is The ketogenic diet is like Atkins amplified. Instead of just low-carb, it’s “almost no carb” and lots of fat. It’s been around for a long time but has recently gotten a lot of attention. Originally developed to treat children with epilepsy, the ketogenic diet restricts carb intake to as low as 2%-4% of calories, with a 4:1 ratio of fat to carbs and protein combined. (For comparison, standard diets contain about 45 to 65 percent of calories from carbs; we generally recommend sticking to the lower end of that spectrum and avoiding refined carbs.) The goal of eating this way is to move the body into a state called ketosis. During ketosis, instead of breaking down carbs (there are none!) into glucose for fuel, the liver converts fat into ketone bodies, which become the body’s primary source of energy. Advocates say when your body uses fat as fuel, major benefits follow. RELATED: Will Exercising on an Empty Stomach Help You Lose Weight? What You Eat Ketogenic diets are high fat with moderate protein and very, very low carb intake. You eat lots of red meat, fatty fish, poultry, and eggs. Other fat-forward foods on the menu: butter, cream, cheese, some (limited) yogurt, nuts, oils like extra virgin olive oil and coconut oil, and avocados. Veggies are involved but only low-carb ones like greens, tomatoes, onions, and peppers. What You Don’t Eat You basically eliminate all varieties of carbs, including pasta, grains, bread, and sweets. You can also say goodbye to healthy foods like most root vegetables, legumes, and fruit. Most alcoholic drinks will also ruin ketosis, so rosé at the beach will no longer be an option. Pros and Cons There is some interesting research that points to potential benefits of a ketogenic diet. A few studies have shown it may promote weight loss, lower blood sugar, and increase insulin sensitivity in diabetics. (Taken together that would make it great for heart health, overall.) RELATED: 5 Smart Tips for Heart Health Many people also talk about brain health benefits: Studies have shown it can reduce seizures in children with epilepsy. Some studies also suggest it may slow the progression of Alzheimer’s disease, although the research in that area is far from definitive. But here’s the issue: Could you really stick to it, and if you could, would it ruin your life? Even further, if it’s going to be that difficult for you, is it necessary? The ketogenic diet is pretty extreme, and while it may help people lose weight during a controlled study, it may drive you nuts while navigating a world filled with office cupcakes and happy hours. A diet that makes you miserable is not going to work for you, period. Other downsides: There’s an initial period during which your body is adjusting to its new carb-free existence, and many people experience symptoms like fatigue, brain fog, and nausea for a few weeks. You also end up deficient in important micronutrients, like folate, calcium, and potassium, which is why most ketogenic devotees recommend taking multivitamins. Personally, we prefer a diet that at least in its ideal state provides all of the nutrients you need via real, whole foods. The Bottom Line We don’t want to totally knock the ketogenic diet since research points to the fact that it could provide real benefits for certain people. The key is to ask yourself: Am I one of those people? If you have health reasons that make you want to try it and eating bacon and eggs and steak salads every day sounds amazing, maybe you could swing it. If nothing makes you happier than a fresh piece of sourdough or beans are one of the protein sources you rely on, there’s no point in trying a diet that’s not going to work. Just focus on minimizing bad carbs like pasta and cereals and focusing on whole grains, veggies, fruit, and legumes to meet your body’s carbohydrate needs. And by all means, eat fat! In order for our bodies to function properly, we all need to eat some fat every day. It provides energy, helps burn fat, and allows for the absorption of vitamins A, D, E and K. Just keep in mind that you can’t eat quite as much as you’d eat on a ketogenic diet if you are eating carbs. More Diets Decoded: The Paleo Diet The Mediterranean Diet

19 Ways to Make Your Weight Loss Diet Less Boring

Almost every client who has ever come to me for a weight loss diet has tried (and often temporarily succeeded) to lose weight in the past. Giving up the burger for the turkey sandwich is popular with the guys. Replacing the bowl of ice cream with a bunch of frozen grapes in front of the TV at prime time works for my night time noshers. Pulling out the same carrots and hummus every day at 3PM does the trick when temptation to hit the bag of potato chips kicks in for others. The thing is, how many turkey sandwiches, frozen grapes and carrots can a person choke down in the name of a 32 inch waist or a size 4? If the diet you’re eating to lose weight is snoozerville, it’s time to change it up and head to varietytown. But creativity with your healthy foods doesn’t come easy for everyone. When you’re bored of your food routine, but want to stick with what works, you don’t need to reinvent your healthy diet entirely. Small tweaks can break the boredom without extra work (just a little swapping of ingredients). 19 Simple Ways to Make Your Weight Loss Diet Less Boring If your healthy breakfast is an exercise in redundancy, shake it up with an artful sprinkle of cinnamon or spoonful of seeds (1). Swap the oats for quinoa or barley (2). Try kefir (3) if you are sick of your usual yogurt. Go overnight with your eggs instead of your oatmeal (4). Try fish before noon (5). When it comes to healthy snacks, drop the baby carrots for a week and go for the radishes or jicama (8) or skip raw veggies altogether and get your steamed veggies on, even if you eat them cold the next day (9). Sub the hummus for guac (10). Make your own Greek yogurt dip with fresh herbs and spices (11) for your crudités if Ranch dressing has been on your brain. For lunchtime, sub the turkey for ham (12), or replace the bread with a big lettuce leaf (13). If your usual lettuce feels too been-there, try wrapping your lunch in collard greens or seaweed (14), and if that’s also too done-that, then get your ‘veggie bread’ on – as in use bell peppers (15) or cucumber boats (16) or portobello mushrooms (17) as the bread. When it comes to all the fixins, go wild and pick up some dried coconut if your bag of flax meal is running empty and you yawn at the thought of buying another (18). Give hemp a chance (19) just as you would peace. Jump on the chia bandwagon (18) if you haven’t already and make 2-ingredient chia pudding. Nutritional yeast (aka nooch) (19) isn’t as gross as it sounds. In fact, it’s really cool and goes perfectly on popcorn, in stir fries and pastas, and even in smoothies. Give it a try, after peace and chia. The point is, you can do what works for you and make it work for you even better if you’re open to a little excitement. Healthy eating doesn’t have to be redundant, boring, or unsustainable. Now go throw out your rice cakes and stop boiling your chicken. Let’s spice up that weight loss diet with things that make you and your taste buds happy. It won’t even feel like a weight loss diet at all after awhile. It will just be your diet.