low carbohydrate diet/ ketogenic, benefits, troubleshoot
LOW CARBOHYDRATE DIET/ KETOGENIC/ BENNEFITS/ TROUBLESHOOT
What used to worked for our ancestors doesn’t necessarily apply to us. That is a truth of modern times and applies to many different life subjects. What I particularly want to discuss here is diet. Changes in agricultural practice, pollution and erosion of our soil affected in loss of third of earth’s arable land in the past 40 years. With constantly growing global demand for food, quality of it is rapidly decreasing.
In addition to it our food is being constantly bombarded with fertilisers, hormones, preservatives, taste improving chemicals and overwhelming amounts of sugar. All that is needed for our fruit, vegetables and meat to grow fast and look/taste like what our grandparents used to eat. Unfortunately behind the looks there isn’t much substance to it, comparison to what food used to be like.
Due to modern soil being heavily depleted from minerals and vitamins and poisoned by chemicals, our foods aren’t as nutritious as they used to. What also comes with that is alteration of our bodie’s chemical balance.
‘Low-fat’ full of sugar products, have flooded supermarket shelves. This had major health repercussions, and it has been a start of obesity epidemic. This alongside of increase of emf and blue (artificial light) exposure has dramatically changed our bodie’s sensitive hormonal balance. Destroyed our leptin and insulin sensitivity and made us struggle to keep our health and weight in check. From generation to generation it becomes harder to stay healthy even through eating what we would consider healthy/balanced diet and what would our ancestors thrive on.
This is one of the reasons why ketogenic- low carbohydrate diet has come to place, it was the way of retraining our body’s hormonal balance and ability to use fat and proteins as a main source of energy.
Historically ketogenic diet was first developed for treatment of paediatric epilepsy in 1920s. This classic ketogenic diet contains 4:1 ratio weight of fatty combined protein and carbohydrates. This diet forces body to burn fats rather than carbohydrates. When there isn’t sufficient amount of carbohydrates present in food for a period of time, the liver converts fat into fatty acids and ketone bodies.
There is some evidence that following this diet has got positive effect on epilepsy patients, particullary in decreased frequency of epileptic seizures.
It is know that less strict, such as a modified Atkinson diet is effective in weight loss and balancing hormones.
Principles of Standard ketogenic diet (SKD) are very low carbohydrates around 5%, moderate proteins 20% and high fats around 70%. It is a very filling diet so one can lose weight without counting calories. Ketogenic diet causes massive reduction in blood sugar and insulin levels. This along with increased ketones has numerous health benefits. Ketogenic diet has been proving to be beneficial in many medical studies with diabetes, cancer, Alzheimer patients.
The most common side effects is constipation, which affects 30% of its followers.
It is very common believe that constipation on low carb/ ketogenic diet is caused by low fibre. It sound very logically as those type of diets are in fact pretty low on fibres. Although person with normally bowel movements starting low carbon diet shouldn’t normally experience those type of problems. According to Dr. Eric Westman, who is a specialist in ketogenic diet and author of ‘Keto clarity’: Experiencing constipation on ketogenic diet it is most likely down to kind of foods that are being consumed.
Most popular keto foods are: eggs, full fat dairy, beef , low starch vegetables such as crucifers.
Which is one of the most difficult foods to digest, really dense and low on moisture which can easily cause constipation.
Sometimes also food sensitivity may cause constipation in certain individuals. Beef and eggs are in top 9 common food sensitivities.
A ketogenic diet also changes the water and mineral balance of the body. Adding minerals back can bring back the balance.
Best way to ensure regular bowel movements is to
– Up water intake
– Add teaspoon of himalayan salt and lime to large quantity of water
– Consider taking HCL supplement with each meal to help with digestion
– Include good source of probiotics ( natural kefir, sauerkraut, supplements)
– adding more fats like coconut oil
Using more of low carbohydrate fruits (that most people think of as vegetables)