A ketogenic diet is a very low-carb diet that induces ketosis, a normal and safe metabolic state in which your body uses ketones, a by-product of fat oxidation, for fuel. The standard American diet is not a ketogenic diet because it contains enough carbohydrates to provide your body with sugar as its main source of energy. If you restrict your carb intake, your body will start burning more fat as a source of energy. To be in ketosis, most carbohydrate-rich foods such as grains need to be avoided for most people. Consult your doctor before embarking on a ketogenic diet plan.
Purposes
The main purpose of going on a ketogenic diet for is to promote weight loss, especially fat loss. A diet that allows you to be in ketosis helps your body to utilize more fat for energy, both from your diet and your body fat stores. Diabetes control can also be improved with very low-carb ketogenic diet, but it should be done under medical supervision. Ketogenic diets can also be used to manage different neurological conditions, especially epilepsy. Recent researches also show promises for the use of ketogenic diet to improve Alzheimer's disease, Parkinson's disease and even brain tumors, according to the Nutrition & Metabolism Society, a independent and non-profit health organization.
Carbohydrate Intake
A ketogenic diet usually comprises less than 50 grams of available carbohydrates, also referred to as net carbs, a day, but some people may actually need to restrict their carb intake to below 30 grams a day to stay in ketosis. Ketogenic diets eliminate most or all carbs from grains, either refined or whole, as well as starchy vegetables, fruits, sugar, milk, yogurt and sometimes even nuts. The main foods included in a ketogenic diet are nonstarchy vegetables, such as spinach, lettuce, kale, cucumber, broccoli and bell peppers, as well as eggs, cheese, fish, poultry, meat, butter, cream and oils.
Whole Grains
Whole grains contain slightly less carbohydrates compared to refined grains and have a higher fiber content. For example, 1 cup of whole wheat cooked spaghetti has 37 grams of carbohydrates and 6.3 grams of fiber while 1 cup of white cooked spaghetti has 43 grams of carbohydrates and 2.5 grams of fiber. A 1-ounce slice of whole grain or whole wheat provides around 15 grams of carbs, with 1 to 2 grams of fiber per slice on average. Breakfast cereals, crackers, granola bars, pizza dough, quinoa and oatmeal also contains a high amount of carbohydrates that is not suitable for a very low-carb ketogenic diet.
Experiment
Although most people are not able to include whole grains into their diet while staying in ketosis, it is possible for some people if serving sizes are kept very small. Keep track of your daily carb intake and see if you can stay below 50 grams a day by including very small portions of whole grains into your diet. To confirm that you are still in ketosis while eating whole grains, use urine ketone strips, which can be obtained at most drug stores. Your pharmacist can help you understand how to use them properly to help you determine whether your diet is ketogenic.
References
- Nutrition & Metabolism Society: Top Ten Low Carb Myths
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
- USDA National Nutrient Database: Nutrient Data Laboratory
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