09 January 2016

Ketogenic Diet

The benefits of a ketogenic diet are numerous. It not only enhances physical performance, it also gives a better chance for recovery from chronic diseases.

The therapeutic effects of a ketogenic diet are reached when:
  • blood glucose is 65-75 mg/dl (fasting and postprandial)
  • ketones are above +2
It is possible to maintain steady blood glucose levels (between 65 and 75) throughout the day, even after meal (postprandial) on a ketogenic diet. This is when the body relies on fat and ketone bodies for energy, instead of glucose from carbohydrates.

Here is a list of - considered "innocent" - foods, that elevate blood sugar and insulin levels:
  • carrots
  • corn
  • beetroot
  • tofu and other soy products
  • beans and other legumes
  • tomatoes, especially cooked or pureed ones
  • parsnip
  • yellow bell pepper (red and green are fine)
  • balsamic vinegar
  • nuts
  • all kind of sweeteners
  • quinoa
  • chia seeds
  • cottage cheese
  • milk (even full fat)
These items should be consumed in moderation or if you want to be very strict, they should be avoided completely, for instance in the case of cancer.

There is an important thing to remember about glucose: dietary fat and fibre slow down glucose absorption. Therefore, they slow down insulin response. For instance, it is better to consume broccoli with butter or salad with olive oil, than eating them without any fat.

For inspiration, my lunch today:

  • green beans
  • kale
  • spring onion
  • a bit of carrots
  • beef
  • salt, pepper and chili
  • stir fried in 60g of butter (almost 1/3 of a package).

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