How to Stop Diabetes and Save Your Life - Part 4

I wrote about what diabetes is in Part 1:

I discussed how we get it in Part 2:

In Part 3, I detailed how a Vegetarian Diet can be used to reduce the symptoms of Diabetes.:

Ketogenic Diet

The Ketogenic or "Keto" diet is all about turning the body into a fat burning machine. It is kind of the next level of the Paleo diet in that it is all about whole foods and cutting out anything processed but it goes an extra step and also reduces total carb intake.

Unlike the Vegetarian Diet, the Ketogenic Diet focuses on changing the way your body uses energy instead of reducing the amount of fuel it receives.

Because the modern diet is so high in carbs, our bodies have become carb burners by default. You eat more carbs so that’s the fuel your body burns. Did you know that you're capable of burning fat instead? Did you know that fat is cleaner, more fuel efficient, and less costly to your body than carbs? Fat is the alternative fuel your body has been looking for.

Keto for Diabetes

Most people following the Ketogenic Diet maintain around 50g or less of carbs per day. They prioritize fats in their diet (saturated and unsaturated). They tend to consume a moderate amount of protein from animal sources. They may or may not reduce calories. Being in a caloric deficit is not needed on the Ketogenic Diet.

The limitation of carbs forces your body to reset and use fat as the primary source of fuel. This is called being in ketosis.
Ketosis or being in a ketogenic state means that your body is using fat as its fuel source instead of carbs. This is beneficial in a number of ways.
  • Loss of body fat and overall weight
  • Reduced blood glucose levels (short and long-term)
  • Better management of insulin
  • Improved metabolic performance
  • Less inflammation
The Ketogenic Diet is probably the most popular way of eating for people who have diabetes or want to reduce their risk for it. It is simple to understand and it’s actually been around in different forms since the 1800’s (Letter on Corpulence, William Banting, 1863)

I’ve worked with many people that follow a Ketogenic Diet. One big challenge is being restrictive and trying to maintain a lifestyle balance at the same time.

Staying in ketosis can be difficult while still eating carbs. You have to be very vigilant in tracking everything that you eat to make sure you don’t go over the amount of carbs in each meal or throughout the day and kick yourself out of fat burning mode.

Many people on Keto get burnt out having to put so much time into keeping their macronutrient amounts in check. They use food tracking apps, take extra time to measure and prepare meals, and many are constantly checking their ketone levels to see if they are in ketosis as often as they want to be.

I’ve heard many people who stopped doing Keto say they got tired of “being stressed out about food all the time.” This diet can be sustainable, but it is something that takes a much higher level of effort to do so.

The other challenge with following the Ketogenic Diet is finding or making versions of food that keep you within the range of carbs that you need to be in. As discussed earlier, carbs are everywhere. The number of items you can buy that are both low carb and not full of other crap is limited. In many cases you have to learn how to make “keto-friendly” version for yourself.

While the Ketogenic Diet is effective at preventing and healing diabetes. It can be tricky to follow and takes more effort than the next diet we’re going to discuss. Which has all the benefits without all the stress.

Don't miss the next segment in this series. If you think the Keto Diet is the bomb, wait till you see what's next.


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