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Ketogenic Diet

Have you always had trouble shedding extra fat? Wondering if your diet is to blame? Looking for a diet that might help you turn that extra fat into fuel? The ketogenic (keto) diet may be the solution you’re seeking.

By eliminating certain foods from your diet and increasing your intake of others, you may be able to lose weight and gain health benefits like improved sleep and maximized concentration. At Optimum Hormone Balance, we will help you achieve the body you’ve always wanted through the keto diet. To learn more find a provider here.

Keto Diet Plans

When you consume carbohydrate-heavy foods, your body converts those carbs into blood sugar for energy. The ketogenic diet reduces carb intake, causing your body to enter ketosis: using fat as fuel, then burning off that fuel. The result? A leaner, healthier, happier you.

The keto diet uses a low-carb, moderate-protein, high-fat diet. This diet typically consists of about 75% fat, 20% protein and 5% carbohydrates.

Other keto diets include:

  • Cyclical: using periods where you consume more carbohydrates than usual. You may undergo 5 days of low-carb foods, followed by 2 high-carb days
  • Targeted: allows you to add carbohydrates around exercise
  • High-Protein: similar to the standard keto, but has a balance of 60% fat, 35% protein and 5% carbs

Our staff will help you decide which type of keto diet is right for you based on your goals.

Ketogenic Foods

The keto diet encourages foods high in healthy fats, like saturated fats, monounsaturated fats, and certain types of polyunsaturated fats (PUFAs) like omega-3 fatty acids. These types of ketogenic foods may include:

  • Coconut, palm, avocado, and flaxseed oil
  • Grass-fed butter
  • Ghee

Non-starchy vegetables that are low in carbohydrates are also important, like:

  • Cruciferous veggies like broccoli, cabbage, brussels sprouts, and cauliflower
  • Leafy greens like spinach and kale
  • Asparagus
  • Cucumbers
  • Celery
  • Fresh herbs
  • Mushrooms
  • Bell peppers
  • Radishes
  • Green beans
  • Tomatoes

Though this diet does not have a high protein-load, the following protein-rich, low-carb foods can be used:

  • Grass-fed meat like beef, lamb, and goat
  • Pasture-raised poultry like chicken, turkey, goose, and duck
  • Cage-free eggs
  • Bone broth
  • Wild fish like tuna, cod, tilapia, trout, and sardines
  • Organ meats like liver

Other keto foods include:

  • Apple cider vinegar
  • Black coffee
  • Unsweetened tea
  • Lots of water

Foods that you should only eat occasionally include:

  • Full-fat, raw dairy products
  • Sweet peas
  • Artichokes
  • Carrots
  • Yams
  • Potatoes
  • Soy products
  • Legumes and beans like kidney beans and hummus
  • Nuts like almonds, walnuts, and cashews
  • Seeds like sunflower or pumpkin
  • All fruits (except berries)
  • Olives
  • Pickles
  • Hot sauce
  • Sour cream
  • Protein smoothies
  • Lemon/lime juice

Foods that you should never eat include:

  • White, brown, cane, or raw sugar
  • Syrups and honey
  • Grain products like wheat, oats, rice, corn, oatmeal, and cereals
  • Processed food like crackers, chips, pretzels, protein bars, and canned soups
  • Beverages like soda, alcohol, and fruit juice
  • Dairy beverages like cow or goat milk

Our staff will help you craft a keto diet that best compliments your taste buds and accessibility to certain foods.

Keto Diet Benefits

The keto diet has been shown to help reduce the number of seizures in those with epilepsy. Other benefits of the diet may include:

  • Reduced sugar intake
  • Weight loss
  • Better sleep
  • Fewer body aches
  • Increased energy
  • Improved concentration

Research suggests that the keto diet can also improve athletic endurance. The diet may also help people with diabetes and prediabetes lose weight. Some diabetes patients even cease using insulin medication.

Is the Ketogenic Diet Safe?

Our team of experts work with you to ensure your diet is as safe and productive as possible. However, any medical procedure or diet may present the risk of side effects.

Potential ketogenic side effects may include:

  • Nutrient deficiencies from a lack of calcium, vitamin D, potassium, magnesium, and folic acid
  • Constipation from lack of fiber
  • A higher risk of cardiovascular disease from a high amount of animal fats and proteins
  • People using blood pressure medication or are currently breastfeeding may not be outstanding keto diet candidates
  • Severely reduced blood sugar levels from lack of carbs—inform our specialist if you are taking diabetes medication

As your body adjusts to the new diet, you may experience symptoms known as the keto flu, which include:

  • Headaches
  • Fatigue
  • Muscle weakness or pain
  • Poor sleep
  • Constipation and nausea
  • Moodiness

Ways to combat the keto flu include:

  • Adding bone broth, avocados, mushrooms, and salmon to raise your electrolyte levels
  • Temporarily ceasing exercise
  • Drinking more water
  • Eating more fats

Request Your Appointment Today

Optimum Hormone Balance can help you achieve the body and lifestyle you’ve always wanted. We’re happy to help you work out a keto diet that best benefits your health, appearance, and well-being. Find a provider here to schedule your first appointment with us and start your amazing keto diet journey.

Frequently Asked Questions

How does the ketogenic diet work?

The ketogenic diet severely reduces your carbohydrate intake, forcing your body to burn fat as fuel instead of carbs. This process is known as ketosis.

What are the best foods for keto diet?

Besides plenty of water, keto dieters may enjoy beef, chicken, fish, eggs, avocados, and leafy green vegetables.

What are the worst foods for the keto diet?

Foods that will slow or disrupt your keto diet include refined sugar, soft drinks, candies, sugar baked goods, breads, and many processed foods. Any carb-heavy, sugary, or “junk” types of foods may stop your body from entering or maintaining ketosis.

How long before I enter ketosis?

Usually takes a few days, but your results may vary. Speak with your specialist to discuss the details of your specific medical history, goals, and diet type.

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