Kickstarting a Keto Diet

What does it mean to “go keto?”

On a normal diet, carbohydrates are the body’s main source of energy. We consume the majority of our calories from carbs, 20-30% from fats, and the rest from protein. Glucose powers our cells and is the body’s preferred energy source.

However, our bodies can use other compounds for energy. Keto is short for ketogenic, which means “produces ketones.” Ketones are formed from the breakdown of fat, which takes priority over carbohydrates in terms of majority of calories consumed. On a ketogenic diet, individuals consume mostly high quality fats, little protein, and very little carbohydrates. 

Because ketones aren’t the body’s preferred source of energy, it can take time for the body to reach a state where it utilizes them completely. Ketosis is the state in which the body begins producing and using ketones instead of glucose for energy. It takes time and dedication to the keto diet to achieve ketosis--you can tell if your body is in ketosis by testing your blood or urine for the presence of ketones.

Recently the keto diet has been used as a weight loss diet. But did you know that it was originally created to help patients with epilepsy? The keto diet was found to mitigate symptoms of epilepsy like seizures, and is still widely used in treatment today. 

Epilepsy is not the only health condition that benefits from a ketogenic diet. The keto diet can improve quality of life for individuals with forms of brain cancer like glioblastoma. Studies suggest that the keto diet can stop tumor growth in brain cancer patients; tumor cells rely on glucose for growth, but when the brain is forced to use ketones for energy instead of glucose, the tumor may stop growing. Check out these studies that outline how metabolic changes in the brain can help treat brain cancer.

The benefits to the keto diet are owed to its metabolic changes to the body. As we saw with neurological conditions, altered brain metabolism can help mitigate symptoms and improve quality of life. Individuals with conditions like PCOS or type 2 diabetes can also benefit from the keto diet. In these conditions hormones like insulin are not regulated and glucose levels therefore run high. The keto diet can help control insulin levels, promote hormone balance, and reduce blood sugar levels in these patients.

How can you get started on a keto diet for treatment?

Careful planning, meal preparation, and a real ability to stick to this diet will help you achieve ketosis and improve your symptoms if the keto diet seems like a good treatment plan for you. On a keto diet you’ll want to avoid anything starchy or grain-based, processed and sugary foods, juices--basically any high-carbohydrate or high-sugar food. Alcohol is also not encouraged on this diet. You can have high quality fatty foods like oils, salmon, avocados, and nuts, some proteins (the fattier cuts), full-fat yogurt and cheese, and low-glycemic fruits and veggies like berries, leafy greens, and cruciferous veggies.  

This sample 3-day keto meal plan might give you more insight into what the diet might look like:

Day 1

Breakfast: Eggs with ½ avocado (if you drink coffee, adding cream is okay)

Lunch: Tuna salad in butter lettuce cups 

Snack: Veggies & guac

Dinner: Salmon cooked in coconut or olive oil and served with parmesan cheese and steamed cauliflower

Day 2

Breakfast: Omelet with bacon/sausage and bell peppers

Lunch: Salad with chicken or fish (spinach base, toss with olive oil, avocado, cheese, and low-carb veggies like cucumbers and radishes)

Snack: Nuts and berries or veggie sticks

Dinner: Fish cooked in lemon, garlic & olive oil served with roasted asparagus

Day 3

Breakfast: Omelet with cheese and spinach

Lunch: Turkey and cheese roll ups with guacamole

Snack: ½ cup full-fat plain yogurt with a handful of berries and some chia seeds or walnuts

Dinner: Chicken parm (no breading) and broccoli 

It can be difficult to get started on the keto diet, which is why working with a dietitian is a great move. Check out the counseling options under the Services link to see how you can get started today!

By Jessica Kaplan