Ketogenic Diet and Other Things:
Whether you are competing in our fitness challenge or not, I think that you’ll be interested in what I have to share especially if your trying to shed some unwanted pounds or just “Lean Up”. I try to read as many nutritional studies that I can that come my way (and many studies do cross my desk during the week). However one study caught my eye that I would like to share with you. A lot of diets are out during this time of year and a lot of attention has been given to a certain Diet called the “Ketogenic Diet”. This is where most of your consumption of food during the day is comprised as fats—up to 70% that is!!
People think that this type of diet is new to the Dieting World but not so fast! The ISSN posted a study that was done in 1976, that’s over 40 years ago!! I like this particular study because it was VERY controlled. Here’s what I mean; all the subjects were held in a metabolic ward for 50 days and all of their meals where prepare by the same cook. Below is some of the major highlights of the study:
The KETOGENIC DIET metabolic Diet of 1976:
800 calorie diet
800 calorie non-ketogenic diet
Starvation diet (to me, 800 calories is a starvation diet)
KETOGENIC DIET = 50 Grams of protein 25% /62 grams of fat 70% / 10 grams of carbs 5%
NON-KETOGENIC DIET = 50 Grams OF Protein / 27 grams of Fat 30% / 90 grams of carbs 45%
Keys points of the study:
• 50 days in a metabolic ward
• Meals prepared for them
• The Protein was the same –important because protein has a high thermic effect.
• Things besides weight loss that was measured: BMR / nitrogen balance, energy balance and ketone levels—and of course weight loss and body composition.
RESULTS: Both the Ketogenic and the non-ketogenic diets resulted in identical changes in body composition —however the ketogenic diet caused more weight loss which according to the data was entirely attributed to water eight loss!! This was solely due to excretion of excess water. – so there you have a little insight on Ketogenic vs. a Non-Ketogenic Diet. However, Only 800 calories!! Holy cow! I would have come out dropping 50 pounds in 50 days!!
Take home Point: The Ketogenic Diet—Nothing New!!
There’s something else that I would like to bring to your attention. There’s a hormone in your body that helps regulate your metabolic rate or what some people call your metabolism. In fact this hormone decreases each time you go on a diet which is not a good thing because when this hormone is at a HIGH level your metabolic rate is high, and when this hormone is low well then, your metabolic rate is low. The hormone I am talking about is “Leptin”.
First, in order to burn fat, your body depends on these two things:
1) high levels of leptin
2) highly-sensitive leptin “receptors”
Now for the bad news:
Anytime you go on a diet and reduce your calorie intake, leptin levels plummet and fat burning is dramatically reduced.
Why does this happen? Because Leptin’s main function is to prevent the body from starvation, and when you are decreasing your food intake then the body views body fat as a way to survive! So when you have been dieting hard for 5-7 days your body’s Leptin levels drop sharply which in turn decreases your body’s ability to burn fat. So what in the world can I do to lose weight and keep the Leptin levels high at the same time to keep my metabolism up?
Just let me “Bullet Point” the all important key factors to your dieting success:
• 4 to even 7 small meals a day (but if you just eat 3 meals be consistent with the 3, only 1 or 2 meals is the killer)
• Avoid the sugar and processed foods
• Avoid “High Fructose Corn Syrup and all Soy Products
• Keep protein levels high (A higher Thermogenic Effect)
• Eat foods with just one ingredient – fruit, nuts, meat, vegetables, some dairy products.
• Avoid or limit Wheat Products
• Eat the good fats which include: Walnuts, Almonds, Avocados, Salmon, Trout, Low Sugar Peanut Butter, Oils such as; Olive, Sunflower, Canola, Eggs
One other thing to keep your metabolic rate high…………EXERCISE!!
Dubuc GR, Havel PJ et al. Changes of serum leptin and endocrine and metabolic parameters after 7 days of energy restriction in men and women. Metabolism. 1998 Apr;47(4):429-34.
Joel Marion CISSN, Biotrust, “The Fat Burning Hormone and how to Control it”. January, 2017
Chip Sigmon CSCS*D, USAW, CMFT, RSCC*E, CISSN