A ketogenic diet is well known for being a low-carb diet, where the body produces ketones, which are byproducts or the result of using fat for fuel instead of carbs (or glucose/sugar).
These ketones or byproducts are produced in the liver to be used as energy.
How It Works
Glucose (sugar) is the easiest molecule for your body to convert and use as energy so it will always be chosen over any other energy source. When we consume glucose, insulin is produced to process and circulate it.
When glucose (carbs or sugar) is being used as a primary source energy, fats are not needed as much and therefore can be stored, when we might want to be burning those instead.
When there isn't sufficient glucose, glycogen levels become depleted, blood sugar and insulin are lowered in the body, and now your body starts looking for an alternative fuel source, in this case, fat.
The body, in its infinite wisdom and resourcefulness, now uses ketones as fuel for both the body and the brain. This puts you in a state of fat burning called ketosis. You can also achieve this state with fasting or prolonged exercise. If you were out in the wild starving, your body would go into ketosis pretty quickly – here we're doing it with food, but starving it of carbs.
This diet has many different names – the ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat something high in carbs, your body will produce glucose and insulin.
Most people who have experienced ketosis claim to have reached that state at about 20-50 grams of net carbs per day. The grams of carbs you should consume daily depend on your weight. Ultimately, if your goal is to achieve ketosis, then you'll want to keep your carb intake to 5% or less of total calories.
When considering which carbs to consume, keep in mind that the ketogenic diet measures net carbs. This refers to the total carbohydrates a certain food contains minus the number of grams of fiber.
For example, 1 cup of broccoli contains 6 grams of carbs but 2 grams of fiber, so it comes out to 4 net carbs. Or 1 cup of blackberries has 14 grams of carbohydrates but 8 grams of fiber leading to 6 grams of net carbs.
As you can see, the ketogenic diet heavily focuses on the macronutrient ratio of 25% protein, 5% carb, and a whopping 70% fat.
Before we go into a typical ketogenic day, let's talk about why people do this diet and what the symptoms are that you're actually going into ketosis.
Top Six Reasons To Go Ketogenic
- Lowers blood pressure
- Decreases cravings
- Increases the good, HDL cholesterol
- Quicker weight loss because of the metabolism manipulation
- Increased energy
- Lowers blood glucose and hemoglobin A1C levels
Symptoms of Early Ketosis (Is it worth it?)
- Breath smells
- Fast breathing
- Excessive thirst
- Frequent urination
- Fatigue
- Brain fog
The Basic Diet – Foods to Eat
- Non-starchy veggies – lowest carb veggies are spinach, broccoli, cauliflower, lettuce, green cabbage, collard greens, kale, and green beans
- High-fat dairy – hard cheeses, pasture-raised cream, and butter
- Nuts and seeds
- Avocado
- Berries
- Natural no carb sweeteners like stevia, monk fruit, xylitol, and erythritol
- Other oils like coconut oil and other saturated fats like duck fat and ghee
Foods NOT to Eat
- Grains
- Sugar
- Fruit
- Root vegetables like beets, sweet potatoes, and yams
A Typical Ketogenic Day
- 20-30 net grams of carbs
- 112-120 grams of fat
- 55 grams of protein
Breakfast: 2 eggs and 1 cup of kale cooked in 2 tablespoons of butter plus coffee with 4 T of heavy cream
Lunch: 4-6 oz. chicken cooked in 1 T coconut oil with 2 cups of cauliflower or cauliflower rice/mash (Trader Joe's sells it)
Dinner: 4-6 ounces beef cooked and 2 cups broccoli cooked in 1 T coconut oil
Dessert: 1 cup blackberries with xylitol/erythritol
PROS AND CONS – Should You Go Ketogenic?
The ketogenic diet is not for me personally, and I don't think it's for those with sensitive nervous systems or those with a delicate thyroid or adrenal glands. For those people (I am one of them), I think they thrive better on a steady release of glucose into their system via complex carbohydrates to shut off the fight-or-flight nervous system response in favor of living in the parasympathetic nervous system. This allows the thyroid and adrenals to also get fed, create a peaceful state of homeostasis.
For those who want to use the keto diet for the top five benefits listed above, consider doing a gallbladder flush before and after. This is a way for your body to move through the extra fat load and burden that is coming down the pike. And to know that you are giving your pancreas a bit of a rest from having to over produce insulin and that this will ultimately be helpful for its long-term health.
There are so many diametrically opposed nutritional theories out there, and your job is sort through what sounds good for you. What works for one person, does not work for another.
Leave a comment and let us know what you think will work for YOU.
My nervilus system and adrenals don’t do well on this diet and my menstrual flow gets very weak so I guess I need more carbs. Out of interest Christa what % carbs would be typical for you?
I have been following a ketogenic diet for 1.5 years, more for treating candida overgrowth than for the goal of being in ketosis. I occasionally have 2 reoccurring symptoms (these have improved a lot since working on the candida), 1 being hunger in the night or super early in the morning and the other being occasional severe stomach aggravation with nausea/stomach discomfort/reflux. The second comes about during rare times of high stress or randomly after 1 glass of wine.I had more testing done and my gall bladder ejection rate is very low, although no gall stones. Any thoughts on why or how to help my gall bladder? My GI suggested removing it but I don’t agree.
I have hashimto’s thyroiditis and have candida and gut issues. My adrenals are fatigued. I do not know which diet would work for me. Suggestions?
Thank you for asking, Debra. With the conditions you listed we recommend looking into our gut and immune healing program, Gut Thrive in 5. If you have any questions after reviewing the program please write to our customer support team [email protected] and they will be happy to assist.
I know I’m late watching this post, but wanted to comment – several years ago I went on a ketogenic diet to lose weight quickly (I didn’t really know at the time that’s what it was) my body actually LOVES being in a state of ketosis, and during that time, I “accidentally” put my Hashimoto’s into remission – much to my doctors disbelief! It is hard to maintain, and I subsequently had some new health things pop up which I believe was due to not being able to flush all the toxins being released from my fat, so I’ve been looking to improve that side of things and will check out the gall bladder flush!
Thanks
Thanks for sharing, Wendy!
Christa! Love the new show. I’ve been plugged to the whole journey for a while now and have always found your topics relevant and informative. It sure has help me on my personal journey to living a life of vibrant health. Congratulations and thanks for the inspiration!
Cj
We are so happy to hear that you find the information relevant and inspiring, CJ. Thank you for being a part of our tribe. Keep on shining!
Great FYI,really cleared up a lot of questions👍🏻,thank you😊 Can you please suggest a good gallbladder flush❓
Hi Lujain! Please check out this blog link https://thewholejourney.com/?s=gallbladder for more info on gallbladder flushes and liver health.
Thanks for always addressing the “whole” picture Christa! Sometimes health-fads are easy to fall into for people like me who aren’t feeling well and are trying to get well. I appreciate you identifying who this diet could be good for and who may need to keep carbs incorporated into his/her diet.
The one thing I do think has helped me after taking a look into the kegogenic way is the key of intermittent fasting (specifically from after an early dinner to a late breakfast). I notice I feel more energy after implementing this action into my routine.
Hi Angie! Thank you so much for sharing what part of the ketogenic diet is working for you.
Very illuminating. I’ve been wondering if I should try this after I finish Gut Thrive in a few weeks, but as my thyroid and adrenals have issues I think I’ll opt for the same sensible amount of carbs as the Gut Thrive anti-inflammatory diet. Thanks so much for all you do to de-mystify nutrition and inspire us to do our best!
You are so welcome, Lori! Thank YOU for being a part of our tribe.
Hi Christa so proud of you great job. I joined your juice journey cleans a while back and have to give a praise report I believe my gluten intolerance/upper stomach issues have disappeared a few weeks after. Thank you so much for all you do. I hope to join in on one again.Eve Gerbano
Thanks, Eve! That’s fantastic news and we totally appreciate the “praise report”!
What are your thoughts on someone without a gall bladder following the Ketogenic diet?
Thank you,
Karen
P.S. Thank you Crista for the amazing work you and your peers are doing to restore the health of our nations. I am an original gut thriver and beat Candida doing that program. Yahoo!
Love the new show and glad to hear you will still be on FOX, too. I’ve had thyroid issues and I’m a little nervous about this diet. But, happy to hear your take on it since it seems there is a lot of discussion about it these days. I may be better off with something not quite so strict and a bit moderate. Would love to know which brand of stevia you have there? Always looking for different options!
Hi I like your information on ketogenic diet but I feel that there is tomuch fat is that good and how do I follow this is it good for hashimoto suffering
Is keto diet good for those without a gallbladder?
Awesome! Thanks Christa! I had been wondering about keto, and why so much hype about it lately. I might give it a try, since I am looking to shed some pounds quickly, as a short term diet, to get to where I want to be, then go back to a more balance paleo diet, to maintain. I would LOVE more info on this topic. Love you and your show, and LOVE even more that you have your very own show now!!
I have tried going Keto two different times. Each time I had terrible GI issues, mainly diarrhea and stomach cramps. What’s up with that?
Hey Angela – that means it’s too much fat for your gallbladder to handle UNLESS those symptoms abate within 1 week.
My sphinxter muscle was cut by a doctor (without my knowledge)that’s next to my duodenum, so my bile is consistently passing into my intestines with nothing stopping it…so when I need bile to break down fats, it’s not there when I need it so unfortunately, this high fat diet would not work for me. I’m needing to find a diet that is low fat, high fiber, so that I can function well. Thx very much for this information though!
This is a perfect example of individuality how something that works for one, does not work for another. Glad you know what works for you, Jane!
Thank you Christa for sharing. Your video was much more helpful than the 2 hour meeting I had with my 7 year olds neuro nutritionist. Honestly, you make it seem so easy. Curious if you could reccomend a nutrionist in the north county area that could provide more guidance than we are receiving from the hospital’s nutrionist. Would love a second opinion.
In this case we recommend checking with the folks over at Biodynamic Wellness in Solana Beach. Hope that helps! http://www.biodynamicwellness.com/
Information aside (because it’s always good), I found the camera work in your new show to be a bit distracting with the different angles and zoom in on the foods. I find it less distracting to just watch you teach. Do we really need to see a close up of broccoli when you are talking it? The side angle shots don’t do anything to enhance the delivery, only distract. Don’t get too fancy with the camera!
Thank you, Dennis! We really appreciate the constructive feedback.
Forgot to ask..what do you think about the current fad with the Ketogenic drinks vs the diet?
Hi Michelle, I don’t know enough about the drinks to comment, but we are typically not a fad based company.
Awesome info..thank you!
I don’t have a gallbladder it was removed in 1998.
I’m going yo give this a try to see.
Thanks Christa
See a practitioner if you don’t have a gallbladder before you proceed, Karen. You’ll need to take ox bile or cell salts to make up for not having a gallbladder.
What cell salts for no gallbladder?
Hello CHrista, is the rice ok? I thought it’s too much carbs.
Hi Tina! Cauliflower rice is made with cauliflower only and doesn’t actually contain rice or grains of any kind so it’s low in carbs.
Thank you for the answer! 🙂
I like your new tv blog! You get more time to speak your important info.
BYW we loved your Gut thrive in 5 course…it wiped my husband’s all body eczema, which was very bad. ❤️ To you!
A life saving point, is that 1tsp extra salt must be added to the diet to balance out the minerals that are lost in the increased urine. Also ketosis can CURE type two diabetes and some cancers. It’s benefits include the fountain of youth as it deceases The stressful metabolites of carb digestion. And perhaps the best reason is the boundless energy without bonking for long distance athletes. This diet is used by many top athletes now and is winning races. I use it as a dancer and can dance for hours without bonking on low blood sugar.
I’m finally satisfied with meals and rarely have cravings. My blood work is the best ever. My gut and thyroid are still fine after years in ketosis. I lost my menopausal fat on belly, arms, and legs.
And it’s not for everyone.
Nope but it Falls into that category carb wise
I felt great on the diet but it’s stress my body out and it started showing , cold sores which I never had in my life ! That’s where I drew the line ! Lol back to paleo/ whals veggietown feel fine here, I have more cravings but I’m learning to be a big girl And say no to a pumpkin spice latte from Starbucks and try to make it at home ! Thanks for your opinion .
Thank you i appreciate you sharing your knowledge and personal touch…..
You’re welcome, Joan! Thank you for following us and being part of the The Whole Journey tribe!
My Doctor encouraged me to do the keto diet because I’m insulin resistance. This has been the only diet that I have lost weight and don’t feel hungry all the time. I still eat sweet potatoes and squash and loose weight. I was a carb burner and now I’m burning fat. YEAH!
Great information, good to know the pros and cons. Thank you.
You’re welcome, Yolie! We are happy to hear you enjoyed it.
Ketogenic diet is not for me but I have enjoyed a couple of there recipes. Now that I have learn how to make vegetable rice, I have a wide verity frozen. Rice can be made from more vegetables than just cauliflower and can be frozen quiet nicely. I liked this video you brought up a lot of great points about diets especially how it effect other organs.
These are great tips, Cheryl! We’ve tried cauliflower rice and love it. We’ll have to do a bit more experimenting with other veggies as well.
So glad you are doing your own show! Much better in terms of having enough time to say everything you need plus having more control over the info. I’m thrilled!
Thanks Randi!
Christa,
Love the new show, great information that I’ve been wondering about for a while.
Great article. Balanced opinion. You are awesome!
Thanks, Sean! Hope to see you soon!
I was surprised that lowering blood glucose wasn’t on the list of reasons for doing a keto diet, since many diabetics do keto to manage their A1C.
I just saw a poster about this in my doctor’s office and was stunned to see the pictures of weight loss in short periods of time. I don’t need to lose that much weight . You pretty much explained it. People can’t eat like this all the time so I see them gaining again when they get off the diet.
What about just belly fat; any tips?
Where do I find information on the gallbladder flush? i.e. recipes, steps
I am an ovarian cancer survivor and lowering my carbs have helped tremendously. Also, what about exercise when doing a Keto diet?
I think your post is a bit short sighted. Nora Gedgaudas, a front runner in the ketogenic diet, emphasizes eliminating dairy. As does Dr. Terry Wahls, another front runner. Ketosis is not just a weight loss fad.
This is just a quick overview on our opinion of the keto diet, Suzanne. We love Nora and Terry’s work. Please post articles to both of their research on ketosis for the rest of our tribe to benefit from, should they wish to go deeper.
Nora Gedgaudas has written two books: Primal Body, Primal Mind, and Primal Fat Burner. She originally recommended only grass-fed butter or ghee but in her second book now does not recommend either.
Dr. Terry Wahls has written two books: The Wahls Protocal and The Wahls Protocal Cooking for Life. Here’s a link to her published articles: http://terrywahls.com/news/articles/
Dr. Wahl’s cookbook provides recipes of varying progression from almost Paleo to Ketogenic.
I also suggest you check out research by Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD. Here is a link to some of their research: http://www.artandscienceoflowcarb.com/research/
What about folks who no longer have a gallbladder?
Whether you do a ketogenic diet or not you may want to consider taking bile salts to make up for the lack of a gallbladder. If you do try the ketogenic diet, do so under close supervision of your health care practitioner.
Where can I get bile salts
Is this something that should be done long term? Do you eventually add in more carbs once you get to your goal, or do people maintain ketosis?
Dr. Mercola suggests cycling in and out of ketosis. He says it probably isn’t a good idea to stay on the ketogenic diet forever, but I think he uses it on a weekly basis.
Hi Angela, Staying in a state of ketosis requires you follow a low carb diet. We don’t recommend it long term.