The Ketogenic diet is a high-fat, low-carb approach to weight loss that trains the body to produce energy by burning fat rather than relying on glucose (sugar). The goal of the Ketogenic diet is to eliminate sugar intake and fuel your body with healthy fats to maintain "ketosis", a state in which your body’s energy comes from burning fat. Dr. Matthew McAlees explains more in this short video.
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The ketogenic diet - it can be great and anyone that says any different doesn't understand that good fats exist or if they do then they've got their pocketbook lined by something that's anti ketogenic and I don't. My only concern is you guys I use ketogenic and I use all these diet plans and nutrition plans, but the bottom line is that it's going to be a higher good fat and I think that's a big mistake that a lot of people make. It's a higher good fat diet, but that doesn't mean that the majority of your plate is going to be fat it means calorically It's going to be higher in fat, but we're still going to be having a lot of vegetables. The other big mistake people make is you've got to realize that fat is so potent we still have to look at calories which is why I recommend you get a ketogenic blood meter which we're gonna talk about in a second to check your blood. So where did the ketogenic diet come from? The ketogenic diet came from cyclist's having to cycle hours and hours, days on days and they have the ability to burn fat (all fuel sources). But the majority of it was done with the Department of Defense with Navy SEALs and high level operators figuring out a way that they can have a breath regulator, meaning breathe underwater like these guys. So they got to breathe underwater and go deeper for longer, how do we do that? Because the problem is this. The bottom line is just simply as when they were mainly burning carbohydrates and so the research was like, well what if we burned fat and this was really pioneered down in Florida. I think the University of Florida with Dr. D'Agostino and so they figured out how they could get people high level operators into a ketogenic state, burning fat but also take keytones from the outside and there's so many of these companies out there now but an exogenic ketone meaning from the outside just like a protein shake and drink it. I want to be very clear, those products in my opinion can help you make the transition easier.
They do not put you in ketosis. That's like drinking sugar and then you pee out sugar and like oh look my body is burning sugar. No, you just drank sugar and whatever your body didn't consume is what you're peeing out in the same way with ketones. If you drink ketones and all of a sudden you're urinating or ketones are showing up in your blood. Of course, they are! You just drank them. So, you know like everyone out there selling that stuff. There's just a lot of really bad science out there. If you're going to use those things I would use them just while you're trying to get into ketosis if you're really struggling they can be really good tool, but they're not where the magic happens the magic happens when your body is burning fat, when your body without outside help is creating ketones. That's where the magic is and It was pioneered by them.
And so what's a ketone? The bottom line is this, when we talk about fat there's a tail and a head. Honestly it kind of like a sperm. So there's two tails and a head. And so what happens is this that ketone is the head part I think I've got this here on the slide. I don't, but the key to it is going to be the head part. And so the ketogenic diet is simply the tail is what most people think of as fat that all the cells of your body can use. But the ketone is the head part and honestly your brain spinal cord and nerves that healing or that innate intelligence resides loves ketones. It's actually the preferred fuel source for the body. So when we consume sugar it produces something called advanced constellation end products. Essentially what that means is is it creates byproduct. Think about it like this I'm sure this slide in a second when you burn a fire at home and you use wood there's smoke and there's soot. When you turn on your gas oven or stove there's no smoke and there's no leftover byproduct because whatever that fuel sources let's say it's propane burns ninety nine point nine percent cleanly versus wood which does not burn cleanly at all. Sugar is the wood. That's what this mean. That's the soot leftover you get four calories per unit of sugar. It causes up and downs hormonally it causes up and downs in your blood sugar. Too much sugar increases your aging it largely feeds sugar it feeds every disease process - heart disease, cancer and diabetes are all made obviously worse by sugar.
And so then obviously you can become sick fat and nearly dead. Versus fat. Remember that propane analogy. It's going to burn cleanly. It's by far the most efficient because remember the head and the tail the entire molecule is used by the body there's nothing left over. You get over double the amount of energy out of fat which is why you also have to be careful because you get over twice as much in half the packages which is where most people make their mistake. Fat is a natural appetite inhibitor meaning even when you do eat it it's more satiating you feel full. It's been shown to affect your longevity genes which is what this certain one genus and so that's why you would choose the ketogenic diet for a time now is long as you're doing these things balance you can get some of the same benefits out of any diet but really and truly if you are overweight this can be great.
We use the cellular healing diet and this diet with our weight loss plans. So this is that advanced constellation and products you can see, essentially all this is is why glucose doesn't burn perfectly. Which do you want your body to use? Do you want this where there's tons of smoke and all this ash leftover or something like propane that's going to burn very, very cleanl that's why people would choose the ketogenic diet. But you have to have a blood sugar meter and you really need to know what you're doing. That's why that's kind of the downside of that is harder. And this would be an advanced nutritional strategy start just by eating real food if it's not real you don't eat it.
Next, cellular healing diet. Let's make sure the real food you are eating is the best version of that food you can get. Then we would transition to something like a ketogenic diet down the road because it is the most complicated. That's really what I recommend for patients. And so you're going to eat higher amounts of good healthy fat because the cell is made of fat. And again this is where I say you've got to check them and there's lots of ways to do it but there's no doubt that the blood sugar meter is by far the best way and so how does ketosis work? Again, with traditional plans your glucose and blood sugar levels rise. Your pancreas has to secrete insulin - insulin forces sugar into the cell which creates energy. With the ketogenic diet, your glucose levels actually fall which slows aging. It's amazing you release energy from the triglyceride or the fat because the fatty acid is converted in the liver into energy.
So this is kind of shows you how this happens. Just to show you kind of how that process works. And so listen when we do the ketogenic diet first thing is you have to know what your basal metabolic rate is you've got to make sure you're not eating too much and if you want to lose weight really the benefits for the ketogenic diet and most of them come in this calorie deficit. So you've got to be eating less than you need but then again the second biggest mistake that I'll say is people think that they have to eat all fat and that's not true. You're still going to be eating the majority of your plate should still be non starchy vegetables. So if we look at a plate. Hear me out, broccoli with some grass fed butter. That would be ketogenic. Far more broccoli on the plate than butter, but calorically the broccoli could be fifty calories and the butter could be 400. I'm saying the butter could be this much versus an entire head of broccoli so it's not visually looking at is, that is the wrong way. It's the caloric amount is what makes it the ketogenic diet so when our calories from fat are higher but it does not mean that all of your calories are coming from fa you still need to be getting your vegetables in there.
When we look at the ketogenic diet your glucose levels will be between fifty five and sixty five. Your ketone range which is what we have to measure should be between two and five so they say light nutritional ketosis when your body's burning fat and it's measuring the amount of fat in your bloodstream that's being burned.
The head of that fat molecule starts at point five to one point five. They see that as light nutritional ketosis like your training wheels are on, you're almost there. You're kind of doing it. Above one point five. So really we just say once you reach two that's full blown nutritional ketosis your body is burning fat except if you're using a substitute. If you're using one of those products where you're drinking it you are not in ketosis, period. You drink the ketones, of course now they're in your blood or you're urinating them out. The only time they should be used in my opinion is if you are really really struggling with the ketogenic diet. The symptoms are really bad and you've got to perform then maybe there's a couple days where you would use those, but other than that I wouldn't recommend them.
So when we look at this your glucose range should be between 55 and 65. Your ketone range between 2 to 5 and and then after that we want to start measuring your glucose levels three times a day. Once in the morning, two hours after lunch and then two hours after dinner. I like this precision extra blood ketone monitor because you can use depending upon the strip you can use a blood sugar strip and get a blood sugar reading or a ketone strip and get a ketone reading. There's lots of great ones out there, also there's probably a new one on the market every day now. But then you need to track your data, you need to be keeping your blood sugar, and keeping your ketone levels. And then if you really want to jump start the ketogenic diet. My recommendation is that you would start with a two to three days of water or bone broth fasting your glucose should be inside this target zone. Then when you start eating the fat. Right, you eat a little bit you're going to start to get energized. It's kind of like you're leapfrogging. If you want to jump to the front of a line let's just take a couple days let's not eat anything, let's let your body begin healing, balancing, and cleaning. Only have the fan in your body to begin burning then once it's kind of started that process.
Otherwise it can sometimes I've had it take two to three weeks for patients to get into full blown ketosis and it's fine. That's great and they're in love with it and they get great results after that point. But if you're a little bit more like me and you want results a little faster and now - two to three days of water and sea salt only then you jump into the ketogenic diet. Mainly vegetables and we have a great resource on our blog about the ketogenic diet and so if you want to check that out we really break everything down and it's a long blog. It's really really really good.
Like I said, point five to one point five is light nutritional ketosis really once you're at two you're in ketosis two to five is great if you've got diabetes then then you sure know about keto acidosis you've got to be more careful so you want to make sure that you don't go too high, but between 2 and 5 is where you really do want to be and as long as you don't have diabetes and you really don't have to worry about going any higher than that. So what does it look like? It's about 75 percent of your calories not your plate, but your calories will come from fat 20 percent from protein and about 5 percent from carbs. So this is really and truly what it should look like. This is what your plate would look like. Majority fat.
I'm sorry I said that incorrectly. I was testing you. Not really. I made a mistake, not your plate your calorie intake your calorie intake should look like this. But again a head of broccoli, what 50 calories? a pat of butter, 200 calories. That's where this comes in psychologically. This is what it should look like so check this out.
Cancer cells are placed under metabolic stress when glucose levels are reduced and ketones levels are elevated. Cancer cells, they don't have stuff to eat anymore. People in ketosis really released this chemical right here in response to the high fat which will activate your vagal sensory neurons to inhibit feeding.
Basically, meaning the nerve that that goes into your stomach will actually influence that when you're in the ketogenic diet under restriction glucose is low in ketones are high tumors shrink and so does your fat and it turns on your longevity genes like we said. So how would you do it. You would get a meter. I would recommend you jump in with a fast. I would plan your first two weeks of meals to have an idea of what you'll be eating. Keeping in mind you've got to keep your calories in check otherwise it will not work. If you overeat none of these plans work If you overeat. I would eat once or twice a day keep the meals as close together as possible. Do that until you're in ketosis, stay in ketosis for a while and then remember that variation that I would cyclically diet or diet variation every couple months. Meaning you go from keto to cellular healing from cellular healing you'll do a fast.