The History of Keto
The Ketogenic diet started in the 1920-30’s as a therapy for epilepsy. It was developed to provide an alternative to mainstream fasting , which proved to be successful for epilepsy treatment, eventually though this diet was abandoned due to other conventional therapies introduced. This diet was later reintroduced to help prevent the effects of epilepsy because it was not 100% effective.
During the 20th Century, the idea of fasting was popularized to restore health. In 1921. three water soluble compounds were noted, “acetone, β-hydroxybutyrate and acetoacetate (together called ketone bodies)” being produced by the liver if they followed a diet rich in fat and low in carbohydrates. This is where we get the term ketogenic, where when using this diet, it is high fats with little to no carbs.
Keto Today
This diet is used today for many health benefits, helping to lose weight and improve your health. This diet also has benefits against cancer, diabetes, epilepsy and Alzheimer’s.
The Basics
This is a very low carb diet with a high intake of healthy fats. The goal here is to replace the carbohydrates with fats in the body. This transaction puts your body into a metabolic state, called ketosis. When the body goes into ketosis, it begins to burn the fat for energy rather than the carbs. It is basically training your body to not store the fats in your body and burn them instead for energy. The fat also gets turned “into ketones in the liver”, which supplies energy for the brain. This diet can cause a significant reduction in blood sugar and insulin levels in the body, also providing benefits for health.
Different Keto Diets
There are a few different kinds of ketogenic diets that help with different things. First, we have the standard ketogenic diet, this consists of very low carbs, a moderate amount of protein, and very high fat. The next is the cyclical ketogenic diet, this involves period of high fat and low carbs, followed by a period of high carbs. The next one is called a targeted ketogenic diet, where you can add carbs around workouts. Lastly, we have the high protein ketogenic diet, where it is very similar to the standard one, with a larger protein intake.
Ketosis
The metabolic state where the body burns fat rather than carbs, is called ketosis. The main source of energy for cells is glucose, but without the carbs, your body does not have glucose, making it learn how to use the fat for energy instead. Following the diet is the most effective way to have your body enter the state of ketosis. There are also ways to test yourself to see if you have entered the stage of ketosis, like blood tests, urine test strips, and breath tests. Ways to tell if you have successfully entered the stage of ketosis are “increased thirst, dry mouth, frequent urination, and decreased hunger or appetite“, but these symptoms only last for the transition period.
My Experience on Keto
For a few months, I decided to go on the keto diet. My experience on this diet was a very positive one. I started it because I was interested in learning new things about how different foods affect the body and the mind, and I had read many good things about keto, so I decided to try it out! The beginning started off slow, eating practically the same meals over and over again, so it was boring. Staying away from carbs, like pasta and potatoes, is a lot harder than it sounds. As time went on, I felt like the only way I could continue with this is if I got creative with it. I began to look into recipes and different hacks to make yourself believe you are eating something that you are not! like substituting pasta with zucchini noodles or spaghetti squash, or taking advantage of Brussel sprouts to level them up so high they they don’t even taste like the average Brussel! One of my favorite findings I made while on Keto was “Cloud Bread“. This was a bread substitute for normal bread without the carbs! It definitely was not a one try thing, it took many attempts and trials to get it perfect, some came out tasting like a bunch of scrambles eggs, some were too soft, and finally it came out perfect. It is so simple and so easy to make when you’ve got the steps down.
This is the recipe: (yields 3 servings)
- 3 eggs, separated the whites from yolks
- 1/8 teaspoon of cream of tartar
- 3 tablespoons of cream cheese. softened, or Greek yogurt
Preparation:
- Preheat oven to 300 degrees Fahrenheit
- Separate the egg whites and yolks into different bowls
- Add the cream of tartar into egg whites and whip into stiff peaks
- Add the cream cheese or yogurt into the yolks and whip until fully combined
- Fold half of the egg whites into the yolks until just combined. Add the rest and fold until incorporated
- Line a baking sheet with parchment paper and place six dollops of the mixture onto the tray
- Spread out the circles with a spatula to about 1/2 inch thick
- Bake for 30 minutes until golden
- Allow to cool for at least one hour
- Enjoy!!
This is what the bread should look like!
With this knowledge now of the Keto diet, I would recommend it to anyone, but not for a long period of time. I believe your body does need carbs if you are maintaining an active lifestyle and are trying to build muscle in the midst of it all! This diet id very effective but not for everyone! Everyone should try it once in their lifetime.
Sources:
Mandal, Ananya, MD. History of the Ketogenic Diet. https://www.news-medical.net/health/History-of-the-Ketogenic-Diet.aspx
Mawer, Rudy. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto. https://www.healthline.com/nutrition/ketogenic-diet-101#diabetes
Traeger, Alex. Cloud Bread. https://tasty.co/recipe/cloud-bread
Blog Posted By: Ashley Kimey