In recent years, the ketogenic (keto) diet has gained significant attention as an effective solution for weight loss and overall health improvement. As more people become aware of the negative impacts of processed foods on their health, keto has emerged as a countermeasure to combat the rise of obesity and metabolic disorders.

Our diets today are dominated by processed foods, larger portion sizes, and fewer fresh, whole foods compared to previous generations. The consumption of trans fats, sugar (especially high-fructose corn syrup), hydrogenated oils, and factory-farmed animals has resulted in nutrient-poor diets and excess calorie intake. Misguided advice, such as the push for low-fat and high-carb diets, further contributed to the epidemic of weight gain and metabolic issues. The low-fat approach led to temporary weight loss followed by weight regain, triggering insulin spikes that promote fat storage.

How the Keto Diet Works

The keto diet challenges traditional eating habits by focusing on low-carbohydrate, high-fat meals. This might seem counterintuitive, but the goal of the keto diet is to train the body to burn fat as its primary fuel source rather than relying on sugar and high-glycemic carbohydrates like bread, pasta, and potatoes.

When following the keto diet, your body enters a metabolic state known as ketosis, where the liver breaks down fatty acids into ketones, a more efficient energy source than glucose. This process helps people burn fat more effectively. Dr. Christopher Ibikunle, a leading expert in bariatric surgery and weight loss, recommends the keto diet for individuals looking to:

• Lose weight
• Lower cholesterol levels
• Reduce blood sugar
• Improve mental clarity and energy
• Enhance overall health
• Decrease inflammation linked to various diseases

Originally, the keto diet was developed as a treatment for epilepsy in children, but its benefits now extend to managing conditions such as type 2 diabetes and polycystic ovary syndrome (PCOS).

Focusing on Nutrients, Not Calories

Unlike traditional diets that focus on calorie counting, keto encourages people to eat whole foods with high nutritional value without worrying about calorie intake. Dr. Ibikunle and his team at IBI Healthcare recommend shifting your focus from restricting calories to prioritizing nutrient-dense, high-quality foods.

A key component of the keto diet is eliminating high-carb foods that promote fat storage, such as:

• Cheese
• Processed foods
• Legumes (like beans and peanuts)
• Conventional dairy products
• Grains (including whole grains, bread, and pasta)
• Starchy vegetables (like white potatoes and excess yams)
• Sugars (including honey, agave, and high-glycemic fruits like cherries)

On the keto diet, about 75% of your calories come from healthy fats, 20% from high-quality animal proteins (such as fatty fish and eggs), and just 5% from carbohydrates. Most vegetables are low in carbs and packed with essential nutrients, so you can eat a variety of them. Adding healthy fats like grass-fed butter, ghee, and olive oil will enhance both the flavor and the nutrient content of your meals.

Tracking Ketosis for Success

It’s crucial to track whether your body is successfully entering ketosis, where it burns fat for fuel. At IBI, patients are monitored to ensure they’re in ketosis and making the most of the ketogenic eating pattern. Transitioning to the keto diet can be challenging at first, especially when it comes to cutting out carbs like bread and cake. However, the diet offers a wide range of delicious and satisfying foods that can make the process enjoyable.

Some of the healthy fats you can incorporate into your meals include:

• Avocados
• Virgin coconut oil
• Grass-fed butter and ghee
• Pastured lard
• Virgin olive oil (not for cooking)
• Uncured bacon (from pasture-raised pork)
• Bone marrow (good for making bone broth)

Keto doesn’t require protein overloading like some other low-carb diets. Instead, protein intake is kept at around 20-30% of your diet to avoid an undesirable process called gluconeogenesis, where the body converts excess protein into sugar. Keto-friendly protein sources include:

• Shellfish
• Pastured eggs
• Pastured gelatin
• Grass-fed beef and lamb
• Organic turkey and chicken
• Fatty fish (like salmon, mackerel, and sardines)
• Nuts like macadamia, pecans, and walnuts
• Organ meats (liver, kidneys, heart)

Conclusion

The keto diet has grown in popularity due to its effectiveness in promoting weight loss, improving health markers, and supporting sustainable fat-burning. By shifting your focus from high-carbohydrate, processed foods to nutrient-dense, whole foods, the keto diet offers a powerful way to improve overall health and achieve lasting weight loss. If you’re considering trying keto, it’s essential to consult with a healthcare provider to ensure it’s the right fit for your individual health needs.