Do you want to lose fat around your waistline? Stop your type 2 diabetes in its tracks? Reverse your insulin resistance (a precursor to type 2 diabetes)? Change your leptin resistance, which is the leading hormonal cause of weight loss resistance? Remove the diagnosis of non-alcoholic fatty liver disease? Eliminate brain fog? Starve cancer cells? Manage your migraines for the better? Improve your athletic performance? Or do you simply want to live longer? If any of the above interest you tune in for the next three months of F.A.M.E. as I explore the science of the metabolic ketosis eating plan and develop recipes you can bring to your table.
First of all, I’m not advocating this diet for everyone. Some people truly don’t have a metabolic need or a health goal to follow this type of eating plan. It does require you to adopt a keto lifestyle, and this requires knowledge, skills and a true desire to make room for this in your everyday life. For 30 years I’ve always preached that there isn’t a one-size fits all diet plan for everyone. But given the fact that over 34% of the adult population is pre-diabetic and a multitude of studies report that even mild elevations in blood sugar doubles your risk of dementia, it would make sense to control your blood sugar today because dementia is not reversible. In addition, 2 out of 3 adults are obese and 35% of adults (even lean people) have fatty liver disease, which predisposes them to insulin resistance both a platform stepping towards Type 2 Diabetes. Given these staggering statistics, tuning to F.A.M.E’s Keto plan makes perfect sense today for a healthy brain tomorrow.
Studies that back up Keto
- Glucose Peaks and the Risk of Dementia and 20-Year Cognitive Decline
- Elevated Fasting Blood Glucose Level Increases the Risk of Cognitive Decline Among Older Adults with Diabetes Mellitus: The Shanghai Aging Study
- Linking senile dementia to type 2 diabetes: role of oxidative stress markers, C-reactive protein and tumor necrosis factor-α
- Metabolic Syndrome, Insulin Resistance, and Cognitive Dysfunction: Does Your Metabolic Profile Affect Your Brain?
- Perceived cognitive deficits are associated with diabetes self-management in a multiethnic sample
- Cognitive impairment is correlated with insulin resistance degree: the “PA-NICO-study”
- High Hemoglobin A1c and Diabetes Predict Memory Decline in the Health and Retirement Study
- Neurocognitive consequences of diabetes
Metabolic Ketosis and Ketoacidosis?
First of all metabolic ketosis is not the same thing as ketoacidosis. The two have often been mistakenly associated as the same and they are simply NOT! Ketoacidosis is a dangerous condition that can happen to Type 1 diabetics when insulin is unavailable to allow glucose to enter the cells of the body which can lead to coma. On the other hand, metabolic ketosis is a metabolic adaptation that teaches your body to be a fat burner rather than a sugar (or glucose) burner. When the body begins to sense that carbohydrates are in low supply, the body adapts and turns its attention to burn stored fat by producing three types of ketones to be used as energy.
How does our body become a fat burner?
Our body can naturally go into this metabolic adaption called ketosis when our dietary carbohydrates are restricted to about 20-50 grams of net carbs a day (i.e. net carbs = total carbohydrates minus fiber) and our protein is not too high. The amount of protein varies per person’s size and activity, but in general, getting one gram of protein per kilogram of body weight will be adequate for most (i.e., take your weight and divide by 2.2 to figure out the grams of protein per kilogram of body weight). But the bulk of your calories should come from fat, preferably healthy fats.
If you’re planning to take on a keto lifestyle, it’s best to educate yourself about metabolic ketosis, discuss your goal with your doctor and find a qualified health care practitioner who is keto-schooled to help guide you to the pre-nutritional state one should be in prior to embarking this lifestyle and help craft a well-formulated keto eating plan for you. Because metabolic ketosis comes with some short-term side effects, known as the keto-flu, you can help avoid these short-term side effects if you educate yourself. Post your keto questions on Dorignac’s Facebook, and I’ll answer any questions you have.
Is a Ketosis diet a high protein diet?
No!! Nine out of 10 people think keto is a high protein diet, but this is farthest from the truth. A keto diet is relatively low in protein. Truth is if you eat more protein than your body needs, your cells are very clever and they can clip the nitrogen off (the substance that makes a protein molecule a protein) of the protein molecule and voila’ the protein molecule is now a carbohydrate molecule. From there the use-to-be-protein molecule now turned carb-molecule elicits insulin to be produced. The insulin not only helps glucose enter the cells to make energy, it drastically decreases the burning of fat and switches your body back on to be a sugar burner. Furthermore, the constant state of insulin floating around in your bloodstream turns on the production of many other not-so-good molecules. (i.e., insulin-like growth factor-1 (IGF-1), target of rapamycin (TOR), and protein kinase (PKA)). IGF-1, TOR and PKA are associated with oxidative stress, inflammation, aging, cancer malignancy, diabetes, insulin resistance, and metabolic syndrome.
By now you have just enough information to connect the 21st-century nutrition dots as to whether this eating plan is something you may want to entertain. But stay tuned for the next three months to find out more Keto details as Dorignac’s F.A.M.E. helps you explore this option. Again it’s not for everyone, but for those individuals who have a metabolic disease such as diabetes, this F.A.M.E may just lead you to many, many side benefits.
Start looking for the Keto signs throughout the store and stay tuned for the keto recipes that I am conjuring up in my kitchen.