Keto Clarity: Your Definitive Guide to the Benefits of a Low-Carb, High-Fat Diet (52 page)

Arthritis

It stands to reason that because being in a state of ketosis is anti-inflammatory, it would be beneficial for people suffering from arthritis. But to date we’ve seen no scientific proof that a ketogenic diet can help with this. Nevertheless, many people are convinced their arthritis improved once they started eating a low-carb, high-fat diet.

Alopecia and Hair Loss

Some people think that a ketogenic diet is the cause of hair loss—mostly because some people get too few calories on this diet, which can cause hair loss. But if you’re getting enough calories, it’s not an issue with a ketogenic diet. Even better, wellness expert Maria Emmerich says she has seen hundreds of clients who suffered from alopecia for years suddenly grow a full head of hair on a ketogenic diet. It’s a condition with potentially positive results that is certainly worth further research.

GLUT1 Deficiency Syndrome

GLUT1 deficiency syndrome is an extremely rare genetic disease, affecting around 300 people worldwide, whose neurological symptoms can include an inability to speak. A July 18, 2013, article on the
Daily Mail
website MailOnline tells the story of a three-year-old with this condition who showed improvement and began to speak for the first time after consuming a low-carb, high-fat diet that produced ketone bodies for her brain to use as an alternative fuel source. Yes, this is only anecdotal evidence, but doesn’t this demonstrate the need for even more research into the therapeutic uses of the ketogenic diet? You bet it does!

I truly believe we are only beginning to scratch the surface of the potential positive health impact that a ketogenic diet can have. If the effects of a low-carb, moderate-protein, high-fat diet were seen in a prescription medication, the scientific community would be heralding it as the greatest medical discovery in the history of the world. But since there’s no money to be made from a simple yet effective diet change, all we get is a collective yawn from the purveyors of conventional health wisdom. This needs to change, and the ketogenic diet deserves a fair shake in the health conversation.

Now that we’ve looked at all the areas of health that ketosis helps to improve, let’s go shopping for the foods that will help rev up those ketones and put your body in the best possible position to heal and thrive as it was intended. Coming up in the next chapter, we’ll share a convenient food shopping list to help you choose the right kinds of foods to get into a state of nutritional ketosis.

Key Keto Clarity Concepts

• While there may not be research on it yet, many health conditions are being reported anecdotally to improve with a ketogenic diet.
  
• Cancer is perhaps the most exciting area of development where a low-carb, high-fat diet may help.
  
• Ketogenic therapy shows promise for autism, fibromyalgia, chronic pain, and migraines.
  
• Studies are beginning to look at the ketogenic diet for treating traumatic brain injury and stroke.
  
• People in ketosis are reporting that gum disease, tooth decay, acne, and eyesight are all improved.
  
• Lou Gehrig’s disease, multiple sclerosis, and Huntington’s disease are all ripe for more research looking at the effects of a ketogenic diet.
  
• Ketogenic diets may slow aging and increase the rate of cell repair.
  
• In rats, kidney disease has been shown to reverse with a ketogenic diet.
  
• Restless legs syndrome, arthritis, hair loss, and GLUT1 deficiency syndrome are more health issues that need more research to confirm the beneficial effects of keto.
  
• If the health effects of ketosis were found in a drug, it would be heralded as the greatest medical discovery in the history of the world.
  

When your body is breaking down fat for energy, most of that fat gets converted into ATP energy (the form of energy cells use). In that process, ketones are produced. When you eat fewer carbohydrates, your body turns to fat as its primary energy source and generates lots of ketones in the process. Some of those ketones are used directly for energy. As a matter of fact, some of your body’s organs, such as your heart, diaphragm, and kidneys, actually prefer ketones to glucose. And most cells in your body, including brain cells, are also able to use ketones for much of their energy.

– Ben Greenfield

Perhaps the question I’m asked most frequently about eating a ketogenic diet is, “What can I eat?” This has always been a bit strange to me, because the answer is right there in the description of a ketogenic diet: eat low-carb, moderate-protein, and high-fat. Follow those guidelines, bearing in mind your personal carbohydrate and protein thresholds, and you’re good to go.

But eating a ketogenic diet does introduce a new way to think about the food you are consuming and the choices you make about what to put in your mouth. This chapter will be your personal shopping guide for what to eat on your ketogenic lifestyle. Keep in mind that there may be some foods on these lists that are not appropriate for you personally. A ketogenic diet will vary from person to person; some are able to tolerate more vegetables and other carbohydrate-based foods better than others. Use the tools in chapters 5, 6, 7, and 8 to determine what works best for you.

I tell people to increase their fat intake by, for instance, eating the fat on pork and beef, seeking out fatty cuts, eating the dark meat and skin on poultry, consuming bone marrow, and boiling bones for soup without skimming off the fat or gelatin when it cools. I ask them to add more coconut oil, extra virgin olive oil, and organic ghee or butter to their foods. If ketosis is still not achieved, it is then time to count carbohydrates.

– Dr. William Davis

Although it’s a real challenge to create a universal food shopping list for creating ketosis, I believe seeing a list of foods to buy in the store can help you begin thinking about what it takes to produce more ketones. At the very least, you will be moving in the right direction in your grocery shopping habits to make ketosis become a reality.

Let’s take a look at each of the three major macronutrients (carbohydrates, proteins, and fats) to help you find the best foods in each category. Keep in mind that although many of these foods contain a mix of macronutrients, they are categorized according to which macronutrient is predominant. Are you ready to see what you can eat on a ketogenic diet? Check out all these delicious foods!

Carbohydrates

Ketosis is primarily induced by carbohydrate restriction. The level of dietary carbohydrates that is conducive to ketosis is generally dependent on energy balance.

– Dr. Bill Lagakos

This list of carbohydrate-based foods is rather lengthy, but that doesn’t mean you will be able to consume all of these as part of your ketogenic diet. While it is possible that some people will be able to reach ketosis eating plenty of the foods you see on this list, many others must limit their consumption to the green, leafy vegetables on this list or even omit carbs entirely. Again, figure out what your carbohydrate tolerance is first and then choose wisely.

Arugula	Garlic	Radishes
Artichokes	Green beans	Raspberries
Asparagus	Jicama	Rhubarb
Blackberries	Kale	Scallions
Blueberries	Leeks	Shallots