The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that was originally developed to treat epileptic children by mimicking the fasting state.
Instead of using glucose from sugar and carbohydrates in the diet for energy, the ketogenic diet forces the body to use ketones made by the liver from dietary fat.
Critics say the diet is high fat, low fibre, high cholesterol, bad for gut health and unsuitable for women, especially before menopause, who need carbohydrates for the production of hormones such as progesterone.
But nutritional therapist Moira Newiss said: news week he disagrees. He has been following the ketogenic diet for more than five years and said that it is extremely suitable for women.
“As someone who suffers from severe burnout, chronic fatigue, and a variety of mental health issues, the ketogenic diet effectively nourished my brain and body so that all of my health issues remained in remission,” she said.
“Although I started to feel much better by eating low-carb and implementing stress management strategies, I only regained 100 percent of my energy and mental clarity when I went ketogenic.
“Then I can climb mountains, race my bike, and get rid of all my brain fog.”
One of the advantages of the ketogenic diet is that it eliminates the body’s dependence on glucose for energy, so some people find they have more stable energy levels, or in Newiss’ case, more energy in general.
“I tried it because I wanted to feel like a teenager again,” she said. “I wanted to have unlimited energy and feel full of vitality.”
In ketosis (when the liver produces ketones from fat for energy), mitochondria in cells can more efficiently produce adenosine triphosphate (ATP), the fuel the body runs on, made from glucose or ketones, he said.
Not everyone agrees that this process is more efficient with ketones than with glucose, but Newiss said it’s especially for the brain.
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Newiss also said the ketogenic diet is more anti-inflammatory and produces more energy than a glucose-based diet; these are all disputed by some other nutritionists.
Another source of controversy in the nutrition world that Newiss addresses is the suitability of the ketogenic diet for women.
Some nutritionists, especially those who specialize in women’s health, warn that some hormones, such as estrogen and progesterone, a key female sex hormone, are dependent on carbohydrates.
“I think there are a lot of misconceptions and myths about ketogenic diets,” Newiss said. “One myth is that it will harm women’s hormones, and that’s exactly what I agree with is a myth.”
He explained that research in this area is still evolving, but some evidence about women’s hormone-producing thyroids suggests that the ketogenic diet may reduce hormone demand and increase sensitivity in the thyroid, implying that the body quickly adapts to the ketogenic diet. a positive way.
“There are other myths, such as the ketogenic diet, which negatively impacts the gut microbiome,” Newiss said. “The gut microbiome is extremely complex and we still need to discover and understand how different microbes work together and interact with the intestinal lining and our immune system.
“Yes, the ketogenic diet will change the gut microbiome, but it’s always changing. That doesn’t mean it’s a bad thing.”
Newiss said most of the studies showing adverse effects associated with ketogenic diets are flawed because they were done by feeding mice many low-quality fats rich in omega 6, which is widely believed to be inflammatory.
“Many studies using this type of ketogenic diet find that it promotes inflammation, which is not surprising!” he said. “If you eat natural fats, inflammation decreases.”
Newiss is recommended following a ketogenic diet consisting of fats from eggs, avocados, coconut, meat, dairy products, nuts, seeds, fish and olive oil; protein from meat, dairy products and legumes; and less than 50 grams (1.7 ounces) of carbohydrates from low-starch vegetables, such as kale, and low-sugar fruits, such as berries.
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He said many people think of ketogenic diets as nutrient-poor, but that’s only true if someone is malnourished; He said following this well can provide adequate nutrition.
Saturated fat is another major talking point when it comes to reasons to avoid the ketogenic diet, but Newiss said the evidence shows “there is no scientific basis to demonize saturated fat as a cause of heart disease.”
This is an ongoing nutritional debate; Do saturated fats cause heart disease, or are sugar and ultra-processed foods to blame?
“Despite growing evidence that sugar and carbohydrates are more likely to be the bad guys, even today many people continue to think fat is the problem,” Newiss said.
“The concern about saturated fats was related to cholesterol and the heart-health hypothesis that cholesterol from saturated fat causes heart disease.
“Increased total cholesterol is not associated with increased cardiovascular risk. Not only that, but cholesterol is vital to your health, especially as you get older, and higher cholesterol is associated with longevity.”
But Newiss said ketogenic diets aren’t for everyone and doesn’t recommend them to all nutrition clients.
“I recommend that women seek professional help before starting the ketogenic diet if they are taking medication,” he said.
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