By: Althea Burke
When it comes to the latest dieting trend, it’s uncommon that people follow through with the recommendation to consult a health professional before starting a new weight loss regimen. But, that’s exactly what I am suggesting.
If you would like to see your weight loss efforts last longer than five or more years, an objective assessment of your attitude toward food and when and why you eat is crucial to long-term sustainable changes. An Integrative Medical professional can help you.
Insert: The Ketogenic Diet.
WHAT IS IT: It’s a way of eating that depletes glucose stores in order to use stored body fat and dietary fat as energy. This mechanism of switching from using glucose to fat to fuel the body results in a state of ketosis or being “fat-adapted.” Glucose stores are depleted by eliminating from the diet simple carbohydrates (white bread, pop, cereal, candy etc.) and limiting complex carbohydrates (sweet potatoes, carrots, garbanzo beans etc.).
EATING KETO: Adhering to this diet plan requires tremendous discipline, mindfulness and being at a stage where change is within your capabilities. Ketogenic meals are flavorful and satisfying. Keto enthusiasts enjoy the rich flavors found in full fat food options. Counting calories is not the primary feature of this diet, but tracking macronutrient intake and portions is required. Fat should account for 55% of your daily macronutrient intake, protein will make-up 35% and carbohydrate the remaining 10%. Your actual macronutrient requirements depend on your health status and predisposing health issues, activity level, age, short and long-term goals. A Nutritional Consultant or a Certified Holistic Health Practitioner can help you figure out all these factors.
- People dealing with gut health issues
- People with high blood glucose levels
- People dealing with “weight loss resistance” (Defined by nutrition expert JJ Virgin as “failure to lose fat (not weight) even if you’re following a healthy diet and exercise program.”)
- People suffering from obesity related issues
- People struggling with mood disorders and forgetfulness
- People who are genuinely curious to heal and help themselves from the inside out
WHAT TO EXPECT
- Mental clarity
- More sustained energy
- Eat three solid meals a day and no snacks
- Testing ketones (by blood, urine or breathe)
- Gain an appreciation for hunger versus craving
- Significant weight loss in a relatively short period
- Possible “Carb Flu” (flu like symptoms as a result of withdrawal from carbohydrates & added sugars)
It is so important that you seek professional counsel on this diet. You are essentially changing the way your body metabolizes food to support biological functioning, and you may require additional supplements to maintain your health throughout the adaptation process, which you most likely will not have a clue unless you have some professional support. Additionally, food intolerances resulting in weight gain, the inability to lose weight or an inflamed state can be explored with professional help.
WHAT I EAT IN DAY
Breakfast: 2 fried eggs, 3 slices of bacon and ½ avocado
Lunch: 6 home-prepared chicken wings, 1 ½ cups of veggies with an organic, no sugar dip
Dinner: Chicken with green beans & mushrooms
Note: This is in addition to taking a mix of vitamins and minerals daily. This meal plan was specially prepared for me by my own Certified Nutritional Consultant, Dr. Emily Hecker of Enlighten Functional Medicine. Dr. Hecker uses a specialized form of a Ketogenic Diet, customized per the patient’s goals and food sensitivities. It is called Anti-Inflammatory Keto.
In November, she and I will have been working together for 2 months. At my one-month check-in I was down an overall 5.46 inches and down 8 pounds. These results are a reflection of two weeks of total compliance and two to three weeks of on and off patterns of “eating Keto.” I once heard it said of following the Ketogenic Diet that it is easier to go 100% than it is to go 99%.