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TRialiny of getuy
BY ELISE PENNING BSC, Ms, RD
HERE'S EVERYTHING YOU NEED TO KNOW!
carbs. Also, because you are relying
heavily on fat and protein foods it can
be a very expensive way to eat and if
you're not eating enough vegetables,
then constipation can cause some
On the ketogenic diet you would focus
your foods on leafy green vegetables
and other low-carb veggies. You'd fill
up on meat, chicken, fish, nuts, seeds,
eggs, cheese. You'd use nut-based
fats, olive oil, coconut oil, butter
and extra-dark chocolate. The main
ver 100 years ago the
ketogenic diet was designed
as a medical treatment for
children with refractory epilepsy.
Recently, keto has gained in
as a diet for weight loss
- and it can work! It's regularly used
for people before they have weight
loss surgery, to help them lose
weight, reduce fat in their liver and
it helps suppress appetite, so they
If you think that going keto is for you,
speak with your specialist and dietitian
about it first. You may need help
adjusting medications, or there may be
other factors that you need to consider.
energy would be from fats
generally around 75 percent, 20
percent from protein and 5 percent
don't feel hungry.
There is no evidence that going keto
is better than any other diet and food
is not just about nutrition. Food is
about sharing meals with family and
friends and enjoying cultural and
The ketogenic diet deliberately
changes how our metabolism works.
Usually the major source of energy
for our body and brain is glucose
(from carbohydrates and sugar). Most
people eat between 200 to 300 grams
of carbs per day, but on the keto
diet you only eat 30 to 50 grams of
carbs per day. This forces your body
to switch from using carbohydrates
for fuel to fats and ketones. This is
called 'nutritional ketosis' and normally
happens in a natural starvation state.
For example, babies who haven't been
fed milk within two hours will naturally
go into nutritional ketosis.
Also, we know that our health
behaviors (eating 5+ a day, not
smoking, exercising regularly and not
drinking too much alcohol) are more
predictive of our health than whatever
diet we choose, or whichever number
is on the scale.
You wouldn't eat fruit (apart from
some berries), grains, breads, cereals,
sugar, honey, pizza, biscuits, cake,
starchy vegetables like potatoes,
pumpkin, parsnip, kumara, corn,
crackers, lentils, beans, etc.
Healthy eating is for life and it is ok to
eat and enjoy all foods.
Elise is a registered
dietitian who has been
blogging everything food
and nutrition related for the
One of the main issues with going keto
is how restrictive it is. It can be really
hard to stick to and as soon as you eat
an orange or two your body will switch
from burning ketones to burning
last four years. She runs her
own nutrition clinics and
works at the hospital as a needs assessor.
She is a mum of three and lives in Auckland.