At least 2.8 million adults will die of obesity related causes this year.
There are a vast array of methods we can use to fight this trend. The easiest way is through dieting. New diets seem to arise every day, some are backed by research, and some are not.
One which has been well supported by modern science is a ketogenic diet.
What is a Ketogenic Diet?
Ketogenic diets are high fat, moderate protein, and extremely low carb diets. Our bodies react to the sudden decrease in carbs and increase in fats by entering into a metabolic state called ketosis.
Upon entering this state, the body begins breaking down our fat cells into energy supplying molecules for the brain called ketones. When you eat less than 20 grams of carbs per day, your body eventually runs out of fuel. This typically happens after 3 or 4 days.
After your body runs out of fuel (blood sugar) it begins burning your fats and generating these ketones.
Many studies have been done comparing a ketogenic diet to a traditional low fat- low carb diet. In a great deal of these studies, ketogenic diets have been found to be up to twice as impactful on weight loss as a traditional, low fat diet.
There are many reasons that this could be true, possibly because the high fat keto diet is more satisfying, resulting in its users eating less overall. But the results are still promising.
Different forms of a ketogenic diet can be more beneficial for certain patients. For instance, patients looking to lose weight should focus on higher protein diets, while those looking to nurse brain injuries should focus on high fat ketogenic diets.
Here at Panther, we focus on what is called “clean keto”. This means you will focus on eating whole foods such as grass-fed beef or free-range eggs as opposed to eating a greasy bunless hamburger from your local fast food restaurant.
How to follow a ketogenic diet
If you are interested in trying a ketogenic diet, follow these steps.
First, eat 30 grams of carbs or less each day. Second, stock up on meats, cheese, eggs, nuts, oils, and other fatty foods that now must become a staple in your diet. You will also need to eat plenty of vegetables. Use low carb vegetables to help fill out your plates as well as your stomach!
You should also track your progress by taking photos and measurements throughout the process in order to see how you are coming along.
Finally, you have to be consistent. There is no miracle pill out there which can allow you to healthily lose weight overnight, and ketosis is no miracle method either. You will need to be consistent and determined in your diet if you want to see results.
Be sure to consult a practical medicine professional before beginning a ketogenic diet. At Panther, we customize plans based on each patient’s condition and needs. This is crucial to ensuring your safety throughout the process, as there are some with medical conditions who should not participate in keto.