Can Keto Diet be just what you need?
Hey there, Dr. Connie here.
It seems everywhere you turn, someone somewhere is talking about keto diets.
So here’s the low down on keto diets, which is short for ketogenic.
Essentially, the premise behind this diet is that you burn fat for fuel instead of carbs.
Ketosis is a normal metabolic process. When your body doesn’t have enough carbohydrates from foods to burn, it burns fat instead.
However, when there’s enough carb in your diet, your body will resort to burning carb first before resorting to burning fat.
Therefore, it’s essential to get your body into a ketotic state to shuttle the metabolism to burn fat vs carbs.
Benefits of Keto Diets
Ketosis is currently a very popular weight loss, anti-inflammatory strategy because there are many benefits in addition to burning fat.
It makes you feel less hungry, decreases inflammation in your body, resets your hormones, improves stem cell production, reverses aging, and helps to supply the brain with its preferred fuel, which is fat.
But to get into ketosis, it takes 4-5 days of eating less than 50 g of carbs per day. That’s approximately 2-3 slices of bread, a cup of fruit, or a large banana.
One other way you can get into ketosis is by fasting.
Any way you look at it, keto diet is a win for most of us.
However, I have problems when the supplement companies are now busy making exogenous ketones to artificially create a state of ketosis.
So What’s the Best Way to Enter Into Ketosis
The best way in my opinion is to start with intermittent fasting.
Keto diet and intermittent fasting go hand in hand. Research shows fasting can have an anti-inflammatory effect and leads to weight loss, improved mental clarity, enhanced metabolism, and hormonal balance.
But it’s important to understand your body before moving too quickly into fasting.
When Should I Fast?
This depends on your goals.
Are you trying to reverse disease, lose weight, or have more focus? Are you trying to improve your performance in a particular sport? Is it for anti-aging purposes?
I recommend that you start with 12 hours of fasting. For example, if you have dinner at 6 pm, you should have breakfast at 6 am the next morning.
I find that it’s much easier for clients to comply with fasting in the morning.
According to a study in the Journal of Nutrition, there seems to be a tendency to lose weight if you eat breakfast and fast in the afternoon.
However, you maintain more muscle mass if you fast in the morning and eat in the afternoon.
I personally find that it’s much easier to fast from dinner to morning. My last meal is usually around 6- 7 pm and my first meal is around 11 am – 12 pm.
How Often Should You Fast?
Again, it depends on your commitment and discipline. Ideally you should start incorporating intermittent fasting anywhere from a few times per week to everyday of the week.
Intermittent fasting is a way of life.
I used to feel like I had to have breakfast for so long, but I’ve been incorporating intermittent fasting for the last couple of months and I find that it keeps me energized and sharp in the morning.
I start my day with lemon water and drink my organic coffee black. Then I do oil pulling to detoxify my body while packing snacks and getting breakfast ready for my kids.
I no longer have sluggish and tired mornings anymore. Most importantly, I don’t feel the digestive discomfort of having breakfast.
I find that fasting daily is the way to go. I’ve personally tried to be a bit more lenient on weekends but find that when I do, the discomfort and the sluggishness is not worth the brief satisfaction I may get from eating breakfast.
Most of us are busy and skipping breakfast is the easiest thing to do. Then by lunch time, you are ready to enjoy that first meal.
You can do what we call fasting cycling. This is where you might follow six days of a keto diet, then one day of fasting, then one day of no fast. This is called 6-1-1, or we can do a 5-1-1, a 4-2-1, or a 3-2-2.
It just depends on what your goals are and what you want to accomplish with the keto diet.
Fasting Mimicking Diet
If you don’t have any metabolic issues like diabetes or other chronic conditions, it’s not a bad idea to fast 24 hours once a week and up to 5 days.
But prolonged fasting is hard on everyone. So we have a fasting mimicking diet that we promote to get all the benefits of fasting without actually fasting.
This is done by creating a ketotic state with carefully crafted meals in the right composition to decrease inflammation, lose weight, reverse aging, reset hormones, and most importantly have an anti-aging effect on the body.
We now have the 5 day Alkaline Fasting Mimicking Diet available for you to try at a special discount. Click here to check it out.
As you can see, fasting is a way of life and it’s something anyone can easily incorporate into their lives.
With the benefits of weight loss, hormone balance, potential for reversing disease, anti-aging, and anti-inflammatory effects, why wouldn’t you give it a try?
If you have any questions, please write to us. Let’s continue to do everything we can to alkalize our bodies!
Keim N et al. Weight loss is greater with consumption of large morning meals and fat-free mass is preserved with large evening meals in women on a controlled weight reduction regimen. Journ Nutr. 1997;127(1):75-82.
About the Author
Dr. Connie has suffered from Lupus for the last 16 years. As a result, she discovered that a holistic minded approach to health was most beneficial for herself in battling Lupus and for her patients, who battle everything from Autoimmune Disease to Weight Loss. Dr. Connie holds a Doctorate in Physical Therapy and a Masters in Public Health (Nutrition) from the renowned Loma Linda University School of Allied Health Professions. She is also a Registered and Licensed Dietitian in the State of Georgia. Additionally, Dr. Connie is a Functional Medicine Practitioner (Certification Pending 2017), a Registered RYT-200 Yoga Teacher & School (Yoga Alliance) and Certified Pilates Teacher (Pilates Method Alliance).