Keto has been promoted as a magic bullet for weight loss by its supporters and slammed as dangerous by its opponents. It’s no surprise – completely removing almost all carbohydrates is not what most people consider ‘a balanced diet’.
With carbs off the table, Keto diets involve a dramatically increased fat intake. At the same time, drastically reducing carbs means starving our gut microbes of the fiber that feeds them.
Nonetheless, doctors prescribe keto diets to treat people with severe diabetes and see dramatic improvements, and many healthy people swear by keto for weight loss. On top of this, removing carbohydrates prevents blood sugar spikes and crashes linked to inflammation and disease.
In today’s episode, Jonathan speaks to a leading nutritional researcher to understand whether or not keto diets are a crazy fad:
Christopher Gardner is a professor at Stanford University and a member of ZOE’s scientific advisory board who’s produced a clinical trial of keto diets, published in the American Journal of Clinical Nutrition.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Timecodes:
00:00 – Intro
00:10 – Topic introduction
01:37 – Quick-fire questions
05:30 – What is a ketogenic diet? How does it work?
08:58 – Why have people become interested in keto?
10:51 – To promote ketosis, how low-carb should a diet be?
12:29 – Why are randomized trials so important?
15:30 – Christopher’s study
19:56 – What is a Mediterranean diet?
22:58 – Study results
27:14 – How sustainable is a keto diet?
33:20 – How strictly should you follow the keto diet?
34:52 – Diabetes and keto
38:03 – Keto’s impact on the microbiome
40:25 – Is there a long-term impact on the ability to process carbs?
42:25 – Summary
44:29 – Listener’s question
45:05 – Goodbyes
45:27 – Outro
Episode transcripts are available here: https://joinzoe.com/learn/category/nutrition/podcast
Read Christopher’s Study here: https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqac154/6596279
Keto Diet Menu to Lose Weight Fast. The ketogenic diet has pretty much everything you need to get the body of your dreams in no time. Among the proven health benefits of this diet are weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure, and so many more.
While this diet seems like a dream come true, not everyone can follow it. If you have diabetes or high blood pressure and take medication for your condition, the ketogenic diet isn’t for you.
TIMESTAMPS
How does the ketogenic diet work? 0:41
Different types of ketogenic diet. 2:11
Foods you should base your meals around. 3:15
Foods you should avoid. 3:59
7-day ketogenic meal plan 5:01
Unpleasant side effects you might face 10:09
Health benefits of ketogenic diet 10:51
Music:
https://www.youtube.com/audiolibrary/music
SUMMARY
-When you follow the ketogenic diet, it becomes easier for your system to get access to your fat stores and burn them off. As a result, you lose weight incredibly fast.
-There are actually a few versions you can choose from depending on your preferences: standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, high-protein ketogenic diet.
-You should base the majority of your meals around these foods and ingredients: meat, fatty fish, pastured or omega-3 whole eggs, grass-fed butter and cream, unprocessed cheese, nuts and seeds, healthy oils, low-carb vegetables, healthy herbs and spices.
-As for the foods you should avoid under any circumstances, they are: sugary foods, fruits, grains or starches, beans or legumes, root vegetables and tubers, products labelled “low-fat” or “diet”, unhealthy fat, alcohol.
-Use this 7-day ketogenic meal plan as a model to build your own plan. The good news is that you can have coffee, cupcakes, bacon, sausage and other things you probably love as long as you balance it all up.
-The biggest side effect is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort.
-This diet can decrease the risk of developing heart disease by stabilizing blood sugar and blood pressure levels as well as increasing the “good cholesterol” in your blood.
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Breanna Bond, has been struggling with obesity her whole life. At the age of 9, the girl tipped the scales at 200 lbs. Months later, Breanna transformed her body and her life by incorporating exercise and a healthy diet into her daily routine.
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