The Ketogenic diet is the newest in health trends and diets to lose weight. But what’s the real history of this diet, and how was it discovered?
This diet was originally discovered and utilized as a way to treat the number of seizures epileptic patients were experiencing. This first started in the 1920’s. when Dr. Russell Wilder of the Mayo Clinic began prescribing patients a tightly controlled diet of mostly fat, very little carbohydrate, and moderate protein. A study in 2008 showed a reduction of seizures by half in 40% of children who participated.
The Ketogenic Diet used to control epileptic seizures is called “Classic Keto” in which a whopping 90% of calories come from fat, 6% from protein, and 4% from carbohydrates. As doctors and individuals discovered that there are benefits of the Ketogenic diet other than reduction of epileptic seizures, some variants have been developed.
Most people adhering to a Ketogenic diet for weight loss are going to be adhering to what is actually a Modified Ketogenic diet, where they consume 70% (or more) of their calories in fat, 5-10% of their calories in carbohydrates, and 20-25% of their calories in protein. It’s easy to see why these ratios are a bit easier to adhere to than the Classic Keto Diet.
So why would someone decide to try a Ketogenic diet if they don’t have epilepsy? Weight loss is most commonly cited, but increased alertness, mental clarity, elevated mood, better sleep, and decreased inflammation are benefits as well.
Most individuals currently consuming a Standard American Diet eat a very high carbohydrate intake, so switching to a Ketogenic diet in a healthy way isn’t always easy, nor is it easy to do in a way in which is considered healthy. Many people will rely on mass consumption of dairy in order to meet the fat requirements, and for many, this can cause serious gastrointestinal distress. In addition, relying on dairy for fat will also reduce your ability to rely on high fiber vegetables for your carbohydrates, because too many of your carbohydrates will be coming from the lactose (milk sugar) found in most dairy. Deferring to avocados, olives, olive oil, and coconut oil or coconut cream is a good way to avoid too much dairy.
Combining Intermittent Fasting is another tool for enhancing the effects of Ketosis, allowing your body to better tap into its fat stores. Intermittent Fasting when not “fat adapted” isn’t as effective nor is it very comfortable, so we recommend waiting until you are in Ketosis before beginning Intermittent Fasting via a compressed eating window (starting small here is key). Interested in trying a Keto Diet or Intermittent Fasting but don’t know where to start? Reach out to us and set up a free, 15 minute consult to see if we can help you reach your goals!
