Month: June 2018

Cadillac Woman’s Weight Loss Journey Helped by ‘Going Keto’

Positive changes should be for a lifetime—and that is why so many diets fail.

People usually cannot maintain them, says Munson Medical Center’s Dr. Patrick Friedli.

But there is one option that’s gaining popularity: the keto diet.

Some, like Cadillac resident Melissa Kendall, say they can stick with it.

“I was looking for something that would help me control or help me with how I thought about food,” she says. “Instead of being controlled by food, I wanted to be in control.”

Kendall is like so many of us, hoping to find what works for her when it comes to health, wellness and weight control.

She says her answer came in the ketogenic diet.

“I always knew that when I ate a bunch of sugar or carbs I felt terrible,” she says. “I’d feel bad, gain weight like so many other people. I started researching it and found keto and started doing it about a year and a half ago and went from there and it evolved. I made it my own, what I was most comfortable with, and it’s been great.”

Friedli is the head of Munson Medical Center’s Healthy Weight Center. He says the problem with most diets are the commitment.

But the ketogenic diet can certainly work for some people.

“A ketogenic diet is actually higher in protein and healthy fats and people who do that we find they burn more fuel that’s fat fuel rather than a diet that’s higher in carbohydrates,” Friedli says. “To really be effective long-term, you need to maintain total carbs at 50 grams or less. Ideally between 20 and 50, but to be clear, we do need carbs. Our brain needs carbs for thinking and we need carbs for our muscle, so it’s not realistic to be under 20. We definitely need carbs. But from the right sources: vegetables and fruits.”

Kendall says being able to eat delicious food is one reason this diet is not so hard for her to maintain.

“Keto is really high-fat, moderate protein and low carbohydrate,” she says. “You can even do it as a vegan or vegetarian. They use plant protein and watch their carbs. It’s just making sure that you get fat from good healthy sources.”

This diet is effective because if you don’t give your body any extra sugar or carbs, it starts to naturally burn your fat stores for energy.

While Kendall says she lost some weight going “keto,” the pounds fell away when she incorporated intermittent fasting.

She lost about 20 pounds in less than two months.

“So now I don’t feel like I have to eat all the time,” she says. “I kind of bought into the myth that you have to eat all the time. You have to eat breakfast, you have to eat three meals a day plus snacks, but look where that has gotten us. So now I eat once or twice a day and sometimes will skip a day. I wait until I’ve used up my fuel and listen to my body. It’s a much more intuitive way of eating, it’s great.”

Friedli says in his research, intermittent fasting doesn’t prove to be effective.

“They studied these people over a two year period of time and the end result is that intermittent fasting didn’t make a difference in their weight long-term,” he says. “It’s probably not a realistic pattern for people long-term. They also looked at people that ate five days a week regularly, but fasted two days a week. Same outcome. It really didn’t ultimately change their weight in the long-run.”

But for Kendall, the combination of the ketogenic diet and intermittent fasting works, and she feels better than ever.

“I feel really amazing,” she says. “I used to have to take a nap or I would try to take a nap. I have 3 kids. I would get exhausted at 3 p.m., they call it the 3 – 4 slump…Now I sleep very well, much better. I am never tired. It’s completely different, I feel totally energized.”

Health Buzz: What You Need to Know About the Keto Flu

THE KETO DIET CAN certainly sound appealing. You ditch carbs, fill up on fat and still lose weight as the body enters a state of ketosis where it breaks down both dietary and stored fats instead of glucose, or sugar, to produce energy. But don’t let the hype fool you.

Such a diet may not be healthy for you (it’s tied for last place on the U.S. News Best Diets Overall list) and could even give you the ketogenic flu.

The keto flu refers to a host of symptoms, such as malaise, headache and lethargy, that you might feel if you had the actual flu or a cold coming on. Websites that promote keto diets may refer to this as a transient phase – that your body’s just not used to having such a high-fat, low-carb diet, according to Tufts University professor of nutrition Susan Roberts.

Why does this happen exactly? Like most things, it’s not exactly clear.

“Metabolically I’m not quite sure what causes it,” Teresa Fung, a professor at Simmons College and a clinical nutritionist, told Popular Science.

Anyone following a keto diet means they must limit their carb intake to about 20 net grams of carbs or less each day. The standard recommendation is between 225 and 325 grams per day. The diet also encourages a heavy fat intake, and a big cause of dietary inflammation is saturated fat, like what’s found in beef, cream and butter. These types of food are promoted as healthy on the keto diet, yet they’re actually inflammatory nutrients. “We haven’t really got long-term safety established for these diets,” says Roberts, a U.S. News Best Diets expert panelist and founder of the iDiet weight loss program.

Though there hasn’t been specific research on this, the food combinations required of the diet could produce the same kind of inflammation you would have if you were starting to get an illness, Roberts says. Clinical trials involving keto diets have documented side effects like constipation, bad breath, headaches and malaise, and there’s little evidence these symptoms are in fact temporary or transient.

So why try the keto diet at all? People who want to lose weight may think they’re losing a lot during the first two weeks, but they’re actually just losing water weight. “Losing water is not what people who are obese need to lose,” Roberts says. “What they need to lose is fat.”

There are some cases, however, where keto diets are valuable, Roberts explains. These diets are used for epileptic patients who may not respond to medication.

Still, assuming your keto diet is healthy doesn’t necessarily make it true. If your intention is to lose weight and be healthy, Roberts recommends adding back minimally processed grains and legumes to boost your carb levels and likely increase the healthfulness of what you’re doing. You’ll end up with a moderately – but not extremely – low-carb diet.

Roberts notes that the nutrition research community hasn’t coalesced around a single diet to champion, but in her opinion it’s edging toward the thought that a Mediterranean-style, low-glycemic index and moderately low-carb diet is a healthy way to eat.

Does the Keto Diet Prove Healthy for Children?

The concept of a fat-rich diet, or, in other words, a Ruled.me keto diet has been gaining relevance over time. Purportedly, a diet of this kind helps one reduce fat by including more fats in their dietary program. But, before actually going into its depth, and understanding its relevance for children thereof, it is imperative that one understands what such diet means.

A diet of this kind is aimed at accomplishing one purpose:

Increasing fats in a diet, and with the simultaneous reduction of carbohydrates, cause a reduction in weight.

This concept underlying a keto diet is however, secondary. The primary beneficiaries of this dietary regime were children who suffered from epilepsy. The high fat and low carbohydrate component in this diet reduces seizures in epileptic children. This diet is also considered to be far more effective than medicines for children who deal with this affliction.

Another group of beneficiaries from a Ketogenic diet are, babies. In case one wonders how, babies are introduced to a complete diet rich in fat and low on carbohydrate component, by way of breastfeeding. An ideal diet of this manifestation, involves:

  1. Fats, mandatory for brain development.
  2. Protein, which aids growth.
  3. Minimal or negligible starch.

All these components, in suitable proportions have a considerable bearing on overall child development. Children, for a healthy growth, require significant amounts of fats and iron as vital components of their diet. Fat, for one, is required in the construction of nerve tissue, and to utilize vitamins that dissolve readily in fat. Iron, on the other hand, is required for, the efficient development of immune systems of a child. Both these components are in present in ample proportions in a ketodiet.

Furthermore, such a diet plan, also acts as an effective check against a lot of other health disorders.

Since carbohydrate consumption is significantly low in a diet that is rich in keto,

Therefore the general of the hormone insulin stays plenteous. An optimum level of insulin in a child’s blood helps him/her increment his immunity in two respects.

    1. Children with favorable insulin levels in their bloodstream develop better resistance to contracting diabetes during adulthood.

 

  1. Keto-dietsact as an effective check against obesity. These diets encourage ketosis, which, simply put, directs the body to burn unnecessary fat.

What are the food items that encourage ketosis?

Here’s a list of keto friendly food-items, including which in a child’s diet is really simple, in regular meals:

    • Spinach

 

Spinach or palakis amply furnished with important vitamins like Vitamin A, C, K, E and B, which help boost this child’s vision, while inducing him/her to a Ketogenic diet. Also, it consists of an antioxidant by the name C0-Q10, which is known to strengthen heart muscles. Moreover, there are minerals that cure osteoporosis, diabetes, and autoimmune disorders, which are also present in spinach.

    • Capsicum

 

This vegetable is known to burn calories, and hence works to reduce the fat deposits in blood cells. Capsicum is also a very effective painkiller and immunity booster, with the presence of vital vitamins like A, B, C, E, and K, making it a vital component of a keto dietary regime.

    • Cabbage

 

The Indol-3 carbanol present in cabbage is a phytonutrient, and therefore it restricts the development of bad cholesterol. Its Vitamin C content helps it burn excess fat.

    • Carrot

 

Carrots reduce cholesterol, and prevent heart diseases with their use of carotenoids. Also, carrots are excellent detoxifying agents, and their Vitamin A component is great for vision.

With the inclusion of these food items in a child’s dietary plans, parents can begin inducing them to a Ketogenic diet. Further, there are a few recipes that are yet another effective aid in making a child’s diet rich with the required supplements for such a diet.

    • Omelets

 

Omelets comprises of an essential part in most kids’ lunchboxes. And making them keto friendly is far easier than one can imagine. All one has to do is to punch the omelet solution with a dash of yellow gram (moong), moth beans (matki) and Bengal gram (chana).

    • Oats idli

 

Rather than giving kids a lunch comprising of rice idli, a lunchbox full of oats idlis ensures that kids get just the apt exposure to ketodiet with one of their favourite lunch items. This preparation is enriched with fibre and all essential vitamins.

    • Rajma

 

The regular Rajma chawal is a vital component of one’s dietary regime. And children are no exception either. Just with an addition or increase in tomatoes in the preparation of the dish, makes it a better Ketogenic recipe.

    • Daal

 

Any variant of this compulsory component of Indian diet is rich in protein. Having pulses in the right portion also makes it a great complement to a child’s ketodiet.

    • Paneer bhurji

 

Paneer, or cottage cheese, is low on carbs and high on fat, which makes it yet another vital component of this dietary regime. The only alteration one needs to do to make paneer better suited to such a diet, is to fry it in olive oil instead of mustard.

One could also opt for increasing the butter and cheese components in a child’s diet. A ketodiet must consist of 80% fats, 15% protein and less than 5% of carbs.

To introduce children to a Ketogenic diet, it is important for parents to give them a little time to adjust to this dietary routine. They must begin by changing or adding one thing at a time. Also, letting children eat whole fruits rather than giving them a fruit juice, helps a lot in bringing them to a diet that is actually Ketogenic.

Plus, induction to this dietalso implies the complete pruning of fast food items. In addition to this, parents must also take care to keep their children hydrated properly. This is turn, implies that juices and sodas must also be done away with. The underlying idea behind such a diet is the elimination of junk food.

Parents much encourage their children to actively participate in their new dietary plan. It is only with their reciprocation and involvement that introduction of kids to a ketogenic diet become easy, and successful.