Fuel Options

James Henderson
Mar 20, 2018
3 min read

As the picture shows above, there are options to fuel your car. Some are more efficient, others are better for the environment. You have the choice to make on which one you will use in your car. Well, what about your body? You want the best fuel options for your car so it will take you to and from your destination, right? I would hope that they same applies for your body. Today we will look at a popular diet to find its benefits. Enjoy!

It is a terrific Tuesday and time to review what you are eating. The fuel you put in your body is extremely important. One diet I want to look at is a pretty popular eating plan that is low carb, medium protein, and high fat. Over 20 studies show that this type of diet can help you lose weight and improve health. It is the Ketogenic Diet.

What makes it work?

It is very similar to the Atkins Diet. It involves drastically removing carbohydrates from your menu and replacing it with fat. The removal of carbs puts your body in a metabolic state called ketosis. Your body turns fat into ketones in the

liver, which supply energy for your brain.

Types

Standard Keto Diet -75% fat, 20% protein, 5% carbs

Cyclical Keto Diet - Periods of high carb meals, 5 Ketogenic days followed by 2 high carbs day

Targeted Keto Diet - Allows you to add carbs around workouts

High Protein Keto Diet - 60% fat, 35% protein, 5% carbs

Weight Loss

One study found that people on this diet lost 2.2 times more weight than those on a low calorie low fat diet. The increased ketones, lowered blood sugar and improved insulin sensitivity. The ketogenic diet can help you lose excess fat, which is linked to type 2 diabetes, prediabetes, and metabolic syndrome. One study found that in patients with with type 2 diabetes found that 7 of the 21 participants were able to stop all diabetes medications. Other Benefits This diet actually originated as a tool for treating neurological diseases, such as epilepsy. Studies have shown that this diet may also help with heart disease, cancer, Parkinson's disease, Alzheimer's disease, epilepsy, and acne. Keep in mind that the research into many of these areas are far from conclusive. Non Keto Diet Foods -Sugary foods such as soda, fruit juice, smoothies, cake, ice cream -Grains such as wheat based products, rice, pasta, cereal -Fruit such as banana, apples, peaches, pears -Beans such as peas, kidney beans, lentils, chickpeas to name a few. -Root vegetables such as potatoes, sweet potatoes, carrots, parsnips -Condiments such as ketchup, bbq sauce -Unhealthy fat from vegetable oils, and mayonnaise -Alcohol because is has carbs that can throw you out of Ketosis Keto Diet Foods -Meat such as red meat, steak, ham, sausage, bacon, chicken, turkey -Fatty fish such as salmon, mackerel, tuna, trout -Eggs -Butter and cream from grass fed animals

-Cheese such as cheddar, goat, blue, cream, mozzarella -Nuts and seeds such as almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds -Healthy Oils such as extra virgin olive oil, coconut oil, avocado oil -Avocados that whole or freshly made guacamole -Low carb veggies such as green veggies, tomatoes, onions, peppers -Condiments such as salt, pepper, herbs, spices As you can see carbs are not high in this diet. Make sure you do check with you Dr. or nutritionist before changing to this diet. I will continue with more next time about this diet. Make it a great Tuesday!