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KETO KITA (PART 1) Is the Ketogenic Diet the most effective way to lose weight?

What do Kim Kardashian, Halle Berry, Rihanna, and Mae Paner have in common?

They have all adopted the Ketogenic Diet.

If you haven’t been flooded with all the photos and statuses on your social media feeds yet, you likely will soon.

Google searches for the keto diet have tripled in the past 12 months, and celebrities who once sang the praises for the Paleo or “caveman  diet” are now “going keto”.

The Ketogenic Diet, or more commonly known as the keto diet severely limits your carbohydrate intake. This puts you into a metabolic state called ketosis, which helps your body burn fat for energy. Keto has been responsible for Kim’s post-baby weight loss so its no surprise that it’s suddenly all the rage in the health world!

Because how could you resist not trying a diet that suggests you include burger, chicharon, lechon and bacon in your daily meals?

The keto diet isn’t new and it has been around for years as a way to treat epilepsy but now it is all the rage thanks to Instagram, with millions of posts about it each day.

At an event sponsored by Minola Premium Coconut Oil,  the political activist more popularly know as Juana Change, shared how she lost 100 lbs in just one year because of Keto.“I was really big, I weighed around 275 lbs and its not easy to weigh 275. Kapag 275 ka ang lakad mo hindi derecho, ang lakad mo sideways. Kapag nakakita ako ng hagdanan lagi ako kinakabahan, naghahanap agad ako ng elevator, imagine that hagdanan lang kinakatakutan ko.

“Sa eroplano alam ninyo yung (tray) table, di ko mababa yun, so yung food hinahawakan ko lang sa kamay ko. Mga bagay na napakasimple lang sa ordinary size pero sa akin big deal. Yun seatbelt, di ba kayo may allowance pa? Pero ako humihingi ako ng extension because ang waistline ko nun was 50”

“Sa gabi kayo hindi ba kapag natutulog ay nakahiga? Ako kapag natutulog ako nakaupo, at ang lagi kong dasal ay “Lord ha gigising pa ako!”

Ang laki ng sakit sa kalooban ko pero para akong nasa tsubibong ikot ng ikot at hindi ko masabing ‘Para baba na ako.”

Can you imagine that feeling?

 

“…And truly even if my friends love me, kapag wala silang budget, nahihiya silang imbitahin ako kase malakas akong kumain, ayaw naman nilang kumain ako sa bahay nila na hindi ako liligaya.”

“Para na akong kukunin ni Lord every single day. Natuto din ako lumakad ng payuko kase kapag may nakita akong mga bata sasabihin nila ‘Baboy.. mommy mommy baboy oh!’ Hindi ko naman masampal yung  bata kase bata yun nagsasabi yun ng totoo.

“My life was difficult and ako pa naman kapag malungkot ako kakain ako, pero kapag masaya naman ako kakain din ako. Kapag napagod ako kakain ako, and kapag nagpapahinga na ko kakain pa ulit ako. The only thing I knew how was to eat”

“I was eating myself to death, and slowly I was killing myself.”

That was until a friend recommended she try Keto diet.

The diet is touted as the ultimate reset. And unlike other diets which restrict you from eating fatty food, Keto relies heavily on high-fat foods (such as milk, butter, heavy cream, and cheese), lots of protein– and virtually no carbs.

So “Hello Lechon! Goodbye UnliRice!”

The Keto diet deliberately places the body in a state of ketosis, where fat is released from our cells and turns it into ketones, which the body then uses for energy.  When your body lacks carbs, but it’s fueled with GOOD fat, your liver creates ketones, which are substances produced when the body breaks down fat for energy. The ketosis process actually metabolizes fat and turns it into energy, therefore your body is being trained to burn fat.

To understand how the ketogenic diet works, you first need a quick refresher on how our bodies gets energy. As you know, we are fueled primarily by glucose, or blood sugar, which we usually derive from carbohydrates in foods like bread, fruit, potatoes, and sweets.

If our glucose levels drop to really low levels, we’d pass out and die. Interestingly, however, the body can’t store much glucose — only enough to last a couple of days. So if we don’t eat carbs for a few days, we need other ways to keep us  alive and one of those processes is called ketogenesis.

In ketogenesis, our livers start to break down fat into a usable energy source called ketone bodies, or ketones for short. Organs like the brain that normally rely primarily on glucose for fuel can begin to use a substantial amount of ketones. So ketones can stand in for glucose as fuel for the body when there’s a glucose shortage.  Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis.”

So how do you initiate ketosis? One way is through fasting, according to the presentation 16 hours at least. When you stop eating altogether for an extended period of time, the body will ramp up fat burning for fuel and decrease its use of glucose. Going keto means subsisting mainly on meats, eggs, cheese, fish, nuts, butter, oils, and vegetables — and avoiding sugar, bread and other grains, beans, and even fruit.

Another way to get into ketosis is by eating less than 20 to 50 grams of carbs — or just a slice or two of bread — per day.

According to the presentation made by guest speaker Fabian Dayrit; Ketone Bodies were discovered in the 19th century in the urine of patients with diabetic ketoacidosis, and were considered then to be harmful metabolic by products. In the early 1900s KBs were recognized as normal circulating metabolites produce by the liver and readily utilized by extrahepatic tissues such as muscle, heart and brain. By the 1920s,  a very high fat diet was found to be effective for treatment of drug-resistant epilepsy in children and in 1967, it was discovered that KBs replace glucose as the brains major fuel during prolonged fasting.

In the 90s diet induced hyperketonemia was found to be therapeutically effective for treatment of several disorders involving glucose.

BURNING FAT WITH FAT?

Whether it’s keto, paleo, Atkins, Southbeach, high fat diets are and will be a big trend for the foreseeable future and healthy fats are the staple that holds these diets together.

And when it comes to healthy fats, Coconut Oil is Keto’s Best Friend.

Coconut oil is one of the worlds healthiest fats, and it is also the ultimate oil to incorporate into any ketogenic diet plan. Comprised of MCT and Lauric acid which is found in Minola Cooking Oil, it has the combined 1-2 punch to provide serious energy and health benefits. 

Coconut oil, also known as “copra oil”, comes from the white flesh of mature coconuts. Many cultures have used coconut oil for cooking and treating conditions such as weakened immunity, dehydrated skin.

GOOD FATS FOR KETO

Before you go bingeing on crispy pata and chicharon and downing them with a liter of Minola cooking oil, know that the type of fat is really important too, and there can be some confusion about what’s best to consume.

The fats that get the green light when it comes to the keto diet—and good health in general—can be broken down into four categories: saturated fats, monounsaturated fats (MUFAs), polyunsaturated fats (PUFAs), and naturally-occurring trans fats.

  1. Saturated Fats- For years and years, saturated fats were seen as harmful for heart health and we were recommended to reduce them as much as possible. Recent studies however have debunked this, showing that there is no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease. In fact, including healthy saturated fats in the diet may even have benefits. One type of saturated fat includes medium-chain triglycerides (MCTs), which are mostly found in coconut oil and can be digested by the body very easily. When eaten, they’re passed directly to the liver to be used immediately for energy. MCTs are great for fat loss and athletic performance. The recommended types of saturated fats while eating keto include butter, red meat, Cream, lard, coconut oil, eggs, palm oil, cocoa butter
  1. Monounsaturated Fats: Unlike saturated fats, monounsaturated fatty acids (MUFAs) have been accepted as healthy for many years and studies link them to health benefits related to good cholesterol and better insulin resistance. Recommended MUFAs for a ketogenic diet include; extra virgin olive oil; avocados and avocado oil; Macadamia nut oil; Goose fat; lard and BACON fat.
  1. Polyunsaturated Fats: PUFAs include extra virgin olive oil; Flaxseeds and flaxseed oil; Walnuts; Fatty fish and fish oil; Sesame oil; Chia seeds; Nut oils; Avocado oil. Many PUFAs should be consumed cold and not be used for cooking.
  1. Natural Trans Fats: While most trans fats are very unhealthy and harmful, there’s a type of trans fat, known as vaccenic acid, found naturally in some foods like grass-fed meats and dairy fats. Recommended types of natural trans fats: Grass-fed animal products and Dairy fats like butter and yogurt.

BAD FATS FOR KETO

What makes the Keto diet so interesting is because you get to eat plenty of filling, satisfying dietary fats like those mentioned above. However, there are also  types of fats you should reduce or completely eliminate from your diet so as not to damage your health.

Processed trans fats are the types most people are familiar with—and they can be very damaging to your health. Artificial trans fats are formed during food production through the processing of polyunsaturated fats. This is why it’s important to only choose PUFAs that are unprocessed and not overheated or altered.

Our Ketogenic Meal Lunch

Examples of trans fats to avoid include: Hydrogenated and partially hydrogenated oils found in processed products like cookies, crackers, margarine, and fast food; Processed vegetable oils like cottonseed, sunflower, safflower, soybean, and canola oils.

SO WHAT CAN YOU EAT ON THE KETO DIET? — The diet allows you to eat HEALTHY proteins, such as avocado, salmon, eggs, and all natural peanut butter. Other foods include: mushrooms, certain green veggies, like kale, spinach and cucumber. Food you didn’t think are Keto, but are include: feta cheese, sausage, butter, heavy cream,

WHAT’S OFF LIMITS ON THE KETO DIET? —All grains are not Keto, which means breads, pastas and all sugar are off limits. Bananas aren’t even Keto friendly as well as a lot of the fruits you usually eat!

Mae Paner might have found KETO diet as her WOW—Way Of Wellness, but its best to consult your doctor first and know the state of your health before indulging on a fatty but hopefully healthy journey.

 
Watch Mae Paner’s story below

(SOURCE: https://www.perfectketo.com/good-fats-vs-bad-fats-on-the-ketogenic-diet/)

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