The Ketogenic Diet (Keto-Diet) and Weight Management

Can the Ketogenic Diet help you lose weight? As we discussed in a previous article, the Keto Diet is a very low carbohydrate, high fat, moderate protein diet. Research has shown that the Ketogenic diet is far more effective in weight loss compared to the more common low-fat diet.  

An analysis of the staple Kenyan diet which is mostly made up of Ugali, rice, chapatti, githeri, bananas and potatoes, indicates that most Kenyans feed on medium to high Glycemic Index foods on a daily basis. These foods are digested much faster than low glycemic index foods, therefore the person feels hungry much sooner, snacks several times in the day and ends up taking way more calories than their body actually needs. The standard Kenyan plate is high in Carbohydrate, medium to low protein depending on the socio-economic status, low fat to medium fat, and low in vegetables. 

     

In the Keto diet the body uses fat as the main energy source, not carbohydrate. Fats release more energy compared to carbohydrates. The Keto diet is more filling; therefore you stay full for a longer period and won’t need to snack in between meals, which is a major contributing factor in weight gain. 

  

The limited carbohydrate, increased ketones, lowered blood sugar levels and improved insulin sensitivity all play a key role in weight management. Carbohydrates, more so, those with a medium to high glycemic index are digested and released into the blood stream as glucose much faster in comparison to fats and proteins. The increased glucose in the blood leads to release of a hormone to help regulate the increased blood sugars, Insulin. 

Insulin is a storage hormone. Its work is to basically remove all excess glucose in the blood, and have it stored in the body as glycogen. Improving insulin control and sensitivity has a significant influence in weight management.   

There are many factors that come to play in weight management which include hormonal balance; however it is important to note that even on a Ketogenic diet, physical fitness must be a part of the daily routine. 

    

The Ketogenic Diet is more filling due to the high protein and fat content and research indicates that it has more success in weight loss compared to a low-fat diet. Sustainability is however something I always emphasize on, before a person decides to choose any diet plan or like I prefer to call it, meal plan.  

Constant hunger, feeling lethargic among other side effects, is some of the reasons why people don’t stay on different diet plans for the long-run. The protein and fat content in the keto-diet ensure that there’s no constant hunger, which would result in unhealthy snacking and increased simple carbohydrate intake.

Considering the fact that the Ketogenic Diet has been proven by research to have many health benefits for general health improvement and disease management, I would recommend easing your way into the diet. You can implement the standard Ketogenic Diet which is a high fat, moderate protein and low carbohydrate diet, but go carbohydrates that are low in the glycemic index. Also, please choose healthy sources of fats like nuts, fish, avocado, seeds, olive oil, Omega 3 and unsaturated fats.

The Nutritionist/Dietitian needs to create an individualized meal plan for you in order to incorporate low carbohydrate vegetables and most importantly, assess the total daily Micro-Nutrient content in your diet to prevent low intake and deficiencies that will compromise your immunity, organ function and overall optimal health. Micro-Nutrient Supplementation is usually necessary for persons implementing the Ketogenic diet.

Lastly, always consult your Nutritionist/ Dietitian before implementing any diet that introduces drastic shifts to your usual meal plan. For persons with any Fat-Metabolism Disorders, this is one Meal Plan both your Doctor and Nutritionist Must evaluate and give a green light for safety, before you can implement it.