JOINT BASE SAN ANTONIO-FORT SAM HOUSTON, Texas –
Low-carbohydrate diets are used for many reasons, including weight loss, improved blood sugar control, increased energy and to decrease heartburn and digestive issues. Some people take low carbs to the extreme and follow a ketogenic diet with the hope of gaining more benefits or achieving faster results.
The key to a ketogenic diet is very low carb, which means high amounts of dietary fat to provide enough calories. Typically, carbs are the main energy source for your body, especially your brain. Your brain cannot use fat directly for energy like the rest of your body does.
On a low-carb diet, your brain uses most of those carbs. The rest of your body uses fat for energy. On a ketogenic diet, carbs are so low, your brain uses them all and still needs more energy. This is where your liver steps in to convert fat into ketones. While your brain cannot use fat for energy, it can use ketones.
What does a ketogenic diet look like? Calories will vary depending on weight goals. All meal plans will be low in carb (less than 50 grams). Protein should be moderate (80-100 grams), with over half of calories coming from fat (100-200 grams). A ketogenic meal could look like this: 4 ounces salmon, 1 cup of cauliflower, 2 tablespoons of olive oil, 1/4 cup shredded cheese. Some snacks that fit a ketogenic diet are avocado, nuts, cheese and hard-boiled eggs.
How can this diet help you lose weight? Your liver will be looking for fat to convert to ketones. Some of it will come from your diet. The rest will come from the fat stores in your body. Research has shown that ketogenic diets can help people lose weight when total calorie intake is decreased. In addition, people often report feeling less hungry on a ketogenic diet than other diets, also lowering calorie intake.
If you have diabetes weight loss and lowering carb intake can improve your blood sugar. However, be careful blood sugar does not go too low.
In addition, diabetes increases risk for heart disease and eating large amounts of saturated fats (bacon, dairy, coconut oil) may further increase that risk. Choose more unsaturated fats (avocado, nuts, seeds) if you choose to try this diet. Certain diabetes medications will need to be adjusted on a ketogenic diet. Talk to your healthcare provider before you start a ketogenic diet.
You might not want to jump right into this diet.
First, changing your diet from high carb to high fat could result in diarrhea, constipation, headache, fatigue and muscle cramps. This usually clears up within two weeks. Second, vitamin and mineral deficiencies may develop due to eliminating food groups. This is more of a problem for those doing a ketogenic diet for several months. Eating a variety of low-carb vegetables, meats, nuts and seeds can help. Third, you will be eating a larger portion of calories from fat.
Some research has shown a negative effect on blood lipids for those on a high-fat diet, particularly saturated fat. If your blood lipids are a concern, talk to your healthcare provider or dietitian first. The dietitians at the Capt. Jennifer A. Moreno Clinic at Joint Base San Antonio-Fort Sam Houston can help with dietary needs. Call 808-2232 or 808-3609 to schedule an appointment.