Introduction to

The Ketogenic Diet

For additional information or information specific to you, please contact a

North Country Hospital Registered Dietitian at 334-4155 or 334-4158.
What is a ketogenic (keto) diet?

A ketogenic diet is a very-low carbohydrate way of eating that delivers moderate

amounts of high-quality dietary protein and high amounts of healthy dietary fat.
This reduction in carbohydrate intake helps the body shift its metabolism toward a
state that promotes the breakdown of fats coming from the diet, causes the body to
produce ketone bodies, and enter a state known as nutritionally induced “ketosis”.

On a typical diet when almost half of the diet consists of carbohydrates, the body
primarily uses glucose, the breakdown product of carbohydrates, as the main
source of energy.

When following a keto diet pattern, your brain, as well as other organs, depends on
ketones as an energy source since there are minimal carbohydrates included in a
keto diet. Ketones are produced by the body in the liver once you have reached a
state of ketosis and can be measured in the blood and urine to ensure that you stay
in ketosis during the keto diet.

What are the benefits to following this eating pattern?

When followed correctly (ideally under the guidance of a Registered Dietitian), the
keto diet can offer many health benefits. Several studies have shown that this eating
pattern can benefit blood sugar management, aid in weight loss, increase energy
levels and mental focus, and support cardiovascular and metabolic health.

There has also been research that links the keto diet to positive effects on other
disease states including epilepsy, Parkinson’s, Alzheimer’s, depression, and other
cognitive disorders.

Most research behind the keto diet in the general population and those with type 2
diabetes are short-term studies and have been shown to be beneficial, however,
long-term studies are still evolving on the effects the keto diet has on overall health.
Breakdown of the keto diet:

Unlike the Standard American Diet which consists of approximately 50%

carbohydrates, 35% fats, and 15% protein, the ketogenic diet is a very low-
carbohydrate, high-fat diet that is made up of approximately 75% fats, 20% protein,
and only 5% carbohydrates. This strict restriction of carbohydrates and dramatic
increase of fat intake in the diet causes the body to become efficient at burning fat
for energy and producing ketones that fuel the body.

Although it is called the ketogenic “diet”, it is not a diet in the typical sense that
focuses on restricting calories to lose weight, but rather is an eating pattern that
alters the way the body’s metabolism functions and uses food for energy.

A healthy keto diet includes nutrient-rich leafy greens, non-starchy vegetables (such
as tomatoes, peppers, broccoli, asparagus and cucumbers), and limited amounts of
legumes and berries to make up the 5% of carbohydrates in the diet. It eliminates
high carbohydrates sweets, processed snacks, sugar-sweetened beverages, and
starchy foods such as bread, pasta, and potatoes that would “kick” the body out of
ketosis. Approximately 20% of the calories come from proteins such as omega-3 rich
fish, chicken, lean beef, pork, turkey, and Greek yogurt. Finally, the majority of the
calories in this eating pattern come from high-quality fats such as avocado, nuts and
seeds, coconut and olive oils, cheese, eggs and the fat in certain proteins (such as
fatty cuts of beef, salmon or chicken thighs).

Ultimately, when following a ketogenic diet, it will be important to keep total

carbohydrate intake to less than 50 grams per day in order to keep the body in
ketosis. This can be challenging and a significant lifestyle change for some people,
making it not an eating pattern for everyone.
While this appears to be very restrictive, it’s important to bear in mind that these
ratios will vary greatly depending on MANY factors: your current state of health,
your level of metabolic damage, hormonal imbalances, physical activity, weight,
body composition, genetic makeup, age, gender, etc.

For example, someone who is young, lean, fit, works out on a regular basis, and
who doesn’t have a predisposition towards insulin resistance may have a higher
threshold of carbohydrate intake and be able to enter ketosis more easily than
someone who is older, overweight, and diabetic who has sustained a great deal of
metabolic damage due to years of excessive carbohydrate consumption. The latter
individual may initially have to be more restrictive about their carbohydrate intake
in order to induce nutritional ketosis, but they may eventually be able to increase
their intake of carbohydrates after they have been able to regulate their blood sugar
and repair their metabolic damage over time.

Is the ketogenic diet right for me?

While there are many types of diets out there, the best one is the one that you can
follow long-term and achieve sustainable success and health outcomes with.

There are certain conditions that might indicate that the keto diet isn’t safe for
them, such as a history of gallstones, pancreatitis, fat malabsorption, pregnancy, or
those who have a history of disordered relationships with food.

The keto diet is a lifestyle change and will require strict adherence to keep the body
in ketosis, making it not an eating pattern for everyone. However, if other ways of
eating have failed in managing your weight, diabetes, or other health problems and
you are prepared and motivated to make the change, then the keto diet could be a
great option to try with the guidance of a health professional.

It is important to work with your doctor and a Registered Dietitian to help

determine if the keto diet would be an appropriate fit for you and for meeting your
health goals.